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High-Protein Plant-Based Options (Without Soy)


One cup of cooked lentils provides 17.9g of protein, making them a popular plant-based protein source.  Lentils provide calcium, B vitamins, and fiber. 


Chickpea and garbanzo bean protein is versatile and tasty. A 253g chickpea can has 17.8g protein. High-fiber, low-fat chickpeas are high in calcium and magnesium. 


Oats, a low-key, high-protein breakfast item, are great.  A 50g serving of rolled oats has 7g protein. Adding chopped nuts and seeds to morning porridge boosts protein. 

Hemp seeds

Omega-3 fatty acids and protein are abundant in hemp seeds. Three tablespoons of hulled hemp seeds contain 9.48g protein.


Wheat and rice supply vital amino acids for plant-based diets. To balance blood sugar and energy, people should eat mostly whole grains. 

Nut-based sources of protein

Nuts include protein, fiber, minerals, and healthy fats. Plant-based diets benefit from nuts' protein. 


Quinoa is a seed, although people call it a grain.  One cup of cooked quinoa has 8g of protein and all essential amino acids, making it a complete protein. 


Although veggies aren't the first item people think of when planning protein diets, their protein content adds in lower proportions. 


In a plant-based diet, mushrooms replace meat due to their meaty texture. A grilled portabella mushroom with 2.11g of protein per 100g makes a superb vegetable burger in a bun. 


Pea and mint soup is a protein- and vitamin-rich dish. Green peas have 7.86g of protein per cup. They also include calcium, iron, and vitamin C.

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