6 Plant Based Protein Sources to Add to in Your Daily Diet

Hey there, foodies! Are you looking for protein sources that don't come from animals? Then you've come to the right place! In this article, we'll discuss some of the best non-animal protein sources that are both delicious and nutritious. So, let's dive in!

1. Legumes: 

First up on our list are legumes. These include lentils, beans, chickpeas, and peas. Not only are legumes rich in protein, but they also contain fiber, vitamins, and minerals. They are versatile and can be used in a variety of dishes, such as soups, stews, salads, and even burgers.

One cup of cooked lentils contains about 18 grams of protein, which is about the same amount as three ounces of chicken breast. Black beans and chickpeas are also great sources of protein, with one cup of cooked beans providing about 15 grams of protein.

2. Quinoa: 

Next on our list is quinoa, a grain that is often used as a substitute for rice or pasta. Quinoa is a complete protein, which means it contains all nine essential amino acids that our bodies need to function properly. It is also a good source of fiber, magnesium, and iron.

One cup of cooked quinoa contains about 8 grams of protein. Plus, quinoa is gluten-free, making it a great option for those with gluten sensitivities or celiac disease.

3. Nuts and seeds: 

Nuts and seeds are another great source of protein. They are also high in healthy fats, fiber, and a variety of vitamins and minerals. Some of the best nuts and seeds for protein include almonds, peanuts, chia seeds, and pumpkin seeds.

A quarter cup of almonds contains about 7 grams of protein, while a quarter cup of chia seeds contains about 6 grams of protein. You can snack on nuts and seeds, or add them to your smoothies, oatmeal, or salads for an extra protein boost.

4. Tofu and tempeh: 

For those who love soy products, tofu and tempeh are excellent non-animal protein sources. Tofu is made from soy milk and has a mild flavor, making it versatile and perfect for a variety of dishes, such as stir-fries, curries, and even desserts.

One cup of tofu contains about 20 grams of protein, which is about the same as three ounces of chicken breast. Tempeh, on the other hand, is made from fermented soybeans and has a nutty flavor. One cup of tempeh contains about 31 grams of protein, making it an excellent protein source for vegetarians and vegans.

5. Seitan: 

Another great non-animal protein source is seitan. Also known as wheat meat or wheat protein, seitan is made from wheat gluten and has a meat-like texture. It is high in protein and low in fat, making it a great option for those who are trying to lose weight or build muscle.

One ounce of seitan contains about 21 grams of protein, which is about the same as three ounces of chicken breast. Seitan can be used in a variety of dishes, such as sandwiches, stir-fries, and even pizza toppings.

6. Edamame: 

Last but not least, we have edamame. Edamame is a type of soybean that is harvested when it is still young and green. It is often served as a snack or appetizer and can be found in most Asian restaurants.

One cup of edamame contains about 17 grams of protein, making it a great non-animal protein source. You can eat edamame on its own or add it to salads or stir-fries foran extra protein boost.

In conclusion, there are many delicious and nutritious non-animal protein sources available that can help you meet your daily protein needs. From legumes to nuts and seeds, tofu and tempeh to seitan and edamame, these foods are not only high in protein but also rich in fiber, vitamins, and minerals.

Incorporating these non-animal protein sources into your diet can have many health benefits, including reducing the risk of heart disease, type 2 diabetes, and certain types of cancer. So, whether you're a vegetarian, vegan, or just looking to cut back on your meat consumption, there are plenty of non-animal protein sources to choose from that are both tasty and nutritious.

Remember, a well-balanced diet that includes a variety of protein sources is essential for overall health and well-being. So, go ahead and try some of these non-animal protein sources in your meals today and enjoy their many benefits!