When you don’t eat meat, you still need large quantities of the nourishing macronutrient to thrive.
If you’re trying to cut back on the amount of meat you eat or exist solely on a plant-based diet, there are some things you should know about protein. That way, you’re sure to get enough of the macronutrient no matter which diet you choose to follow. You won’t be deprived of essential vitamins such as iron, too, because the highest quality plant-based proteins are full of all the things your body needs to thrive.
Plants Have Quality Proteins, Too
Here are some of the best quality plant-based proteins for you to eat:
Tempeh.
With over 18 grams of protein, you can see why this meat substitute rules. It makes a fantastic sandwich! Try a Rubén tempeh sandwich with probiotic-rich fermented sauerkraut.
Lentils.
Hands down one of the most quality sources of plant-based protein, one cooked cup provides 18 grams of protein as well as plenty of fiber which makes you feel full fast. A big bowl of lentils warms you up on a cold day.
Edamame.
A half cup shelled has 13 grams of protein. Make sure to season well for best results. Pop the edamame out of their pods and enjoy alone or as an ingredient in a salad.
Black Beans.
One cup of canned black beans has 15 grams of protein. Add them to soups, salads, and main dishes. Black beans make killer burritos.
Kidney Beans.
One cup of canned kidney beans has 12 grams of protein. Cold bean salads taste fantastic year-round. Best of all, they can be made in advance and given time to marinate.
Firm Tofu.
For every 100 grams you eat, you get 12 grams of protein. Tofu takes on the flavor of whatever it is cooked with which makes it very versatile and easy to work with.
Chickpeas.
One cup of canned chickpeas has 12 grams of protein. For variety, try roasting them in the oven for a quick and delicious snack.
Peanut Butter.
Two tablespoons have 8 grams of protein in it. Peanut butter makes a great dip for raw fruits and veggies.
Cooked Quinoa.
One cup of cooked quinoa has 8 grams of protein. Use it as a base for salads and other dishes.
Almonds.
A fourth of a cup of this nut has 6 grams of protein. Eat almonds raw or add them to your salads for additional texture and crunch.
Broccoli Florets.
One cup has 3 grams of protein. Enjoy this vegetable raw, steamed, grilled, boiled or sautéed.
Steamed Kale.
One cup of steamed leafy greens has 3 grams of protein. Enjoy the vegetable in soups and dishes that call for extra veggies.
Get your fill of the nourishing macronutrient through plant sources of protein. If you’re vegetarian or vegan and want to make sure that you’re not missing out on eating enough of the essential building block of muscles to thrive, shop for the aforementioned items and add them to your daily diet. You’ll never be without quality fuel for your body.