For many people, when they think of protein, they immediately think of meat, poultry, or seafood. However, there is a growing number of people who do not eat any of these for a number of reasons and opt for plant based proteins instead. Whether you are trying to diversify your diet, or cutting down on animal protein, there are many options to try that will include the protein you need.
Legumes are filling and accessible making it easy to incorporate these into your diet and lifestyle.
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Lentils |
18 grams per cup |
|
Chickpeas |
15 grams per cup |
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Black beans |
15 grams per cup |
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Kidney beans |
15 grams per cup |
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Black eyed peas |
13.5 grams per cup |
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Lupins |
18 grams per cup |
Nuts can be a great snack that add protein and seeds can be added to smoothies, salads, baked desserts, and pudding.
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Almonds |
6 grams per 1/4 cup |
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Hazelnuts |
4.2 grams per ounce |
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Pistachios |
6 grams per ounce |
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Pecans |
3 grams per ounce |
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Pumpkin seeds |
7 grams per ounce |
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Sunflower seeds |
6 grams per ounce |
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Sesame seeds |
5 grams per ounce |
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Chia seeds |
5 grams per tablespoon |
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Hemp seeds |
5 grams per 3 tablespoons |
Grains are also a great way to get protein in your diet. They can be incorporated into every day meals that will keep you full.
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Quinoa |
8 grams per cup |
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Oats |
6 grams per cup |
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Brown rice |
5 grams per cup |
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Farro |
6 grams per cup |
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Freekeh |
5 grams per cup |
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Bulgur |
6 grams per cup |
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Barley |
3.5 grams per cup |
Plant based proteins are great to add to your diet for their nutrients since they have vitamins, minerals, and antioxidants. They are great for your heart since they can lower your cholesterol and reduce your risk of heart disease. Plant based proteins are great for weight management since we are eliminating calories and fat from animals. Lastly, plant based proteins are delicious and a great alternative to animal protein.