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.
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.