Eating plant-based doesn’t have to mean being protein-deficient.
This list of 10 tasty protein sources will create a well-rounded plate and leave your body feeling nourished.
Here’s the good news: It’s easy tomeet your daily protein requirementsas a vegan.
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It’s all about balance.
Keep an eye on your protein intake and see if you’re hitting your daily number.
That’s about 200 to 700 calories for a 2,000-calorie per day diet.
Soy protein can be a part of a healthy plant-based diet.
Foods liketofu, tempeh, edamame and even soy milk are great options for adding protein to your diet.
Most food sources ofvitamin B12are animal sources, so many vegans need to supplement.
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Talk to your healthcare provider to see to it you’re getting enough if you eat a vegan diet.
Seitan
Seitanis a staple in plant-based diets.
It’s important to note that because seitan is made with wheat gluten, it is not gluten-free.
A 3-ounce serving of seitan contains 21 grams of protein, per theUSDA.
Many varieties are naturally high in proteinnot to mention they deliver fiber, vitamins and minerals to your diet.
Here’s a short list of whole grains and how much protein they contain, per the USDA.
All measurements are for cooked grains.
Foods like spinach, Brussels sprouts andgreen peasall contain decent amounts of protein to balance out your plate.
Not to mention, greens are antioxidant-rich, full of fiber and low in calories.
Here’s a sampling of green veggies and amounts of protein for each, per the USDA.
All measurements are for cooked vegetables.
Depending on the brand you purchase, one slice contains 3 to 6 grams of protein, per theUSDA.
Ali Redmond
Other ideas for using sprouted-grain bread includetoast, breakfast strata or breadcrumbs.
Try potatoes of all types mashed,roasted, baked orscalloped.
The category of legumes includes beans and lentils, both powerhouses when it comes to plant protein.
Use lentils as taco filling, in chili or as a curry base.
Here’s a brief rundown of lentils and beans and how much protein they contain, per the USDA.
All measurements are for cooked legumes.
Christine Ma
Seeds
Christine Ma
Pictured Recipe:Roasted Butternut Squash Seeds
Seeds aren’t just for the birds.
Flax, chia and hemp are alsogood sources of plant-based omega-3 fats.
Seeds are an especially nice protein option for anyone with nut allergies.
Ali Redmond
Spread sunflower-seed butter on toast, blend tahini into a salad dressing or make achia seed pudding.
TheAmerican Heart Associationrecommends eating 1.5 ounces of nuts or 2 tablespoons of nut butters several times a week.
Here’s a sampling of nuts and nut butter and how much protein each contains, per the USDA:
