I’m working pretty hard these day on up-ing my protein intake, and being on a plant base diet doesn’t always make it easy. I have to cook specific meals, plan ahead, and make sure I have enough for my entire family as well. It’s fairly easy getting enough (even too much) protein from most type of diets, including the vegetarian one, but it becomes a bit more difficult when attempting to manage a plant based lifestyle. So here are some plant based foods high in protein that are worth checking out:
Beans – 20g of protein per 100g of beans
Oh the good old beans! You probably have some sitting in the back of your kitchen cabinet just waiting to be eaten, or thrown out. I know I do! I always have different types of dry beans in our home. They’re easy to make, fit in well with other meals, are cheap, AND healthy of course! 🙂 Protein: though different types of beans have different amounts of protein, you’re roughly looking at 20g of protein per 100g of (raw) beans!
Lentils – 9g of protein per 100g of lentils
Lentils are amazing! They taste delicious, and they’re high in fiber making it a great food if you have trouble going to the bathroom (15g of fiber)… well that, and water! Lentil soup is my favorite, though some people put them in salads, or mix them with other foods. The choice is yours! Protein: you’re looking at roughly 9g of protein per 100g of (boiled) lentils!
Green Peas – 9g of protein per 100g of green peas
I used to wonder what these little things were good for, now I know! Most of us eat green peas with our traditional gravy meals, rice, and soup. My personal favorite is brown basmati rice with different vegetables, including peas! Protein: (uncooked) green peas contain about 9g of protein per 100g serving!
Tempeh – 19g of protein per 100g of tempeh
Tempeh is made from soybeans, and while it’s not my favorite high protein food, it’s still something I enjoy once in a while. (My husband cooks with it, he’s amazing in the kitchen 🙂 ) It’s high protein content really can’t be ignored, and while we try to limit our soy intake, we still enjoy eating it from time to time! Protein: (uncooked) tempeh contains between 18g and 19g of protein per 100g serving!
Peanut Butter – 25g of protein per 100g of peanut butter
I really hope you’re not eating 100g of peanut butter in one sitting, because not only will you eat 25% of protein, but also nearly 600 calories! Who doesn’t love peanut butter though? Our daughter prefers it over any other type of nut butter in our house, so it’s something that we always have in stock! 🙂 Protein: Peanut butter contains roughly 25% of protein per 100g (though one serving size is only 32g which is about 8g of protein per serving of peanut butter)!
Mixed Nuts – 20g of protein per 100g of mixed nuts
Just like peanut butter, nuts (whether mixed or not) are high in protein but also high in calories so eating those in moderation is highly advisable since 100g of mixed nuts also contains over 600 calories. Nuts are healthy, but if you’re on a weightloss plan, eating too many of those can put a serious damper on your journey to losing weight. Protein: You’re looking at 20g of protein per 100g of mixed nuts!
Tofu – 8g of protein per 100g of tofu
Tofu can easily be added to any stir fry, breakfast scramble, salad, noodles, and anything else you can think of. My husband has made some seriously good meals with tofu. You can fry tofu, as well as marinade and put it on the grill in the summer time. The possibilities are endless! Protein: Eating tofu contains about 8g of protein per 100g serving of (uncooked) tofu!
Quinoa – 14g of protein per 100g of quinoa
Quinoa is awesome and goes with just about everything. It’s healthy, nutritious, and delicious, what more could you want? We frequently eat it with with green beans, and other vegetables, add it to salad, or as a side dish to our main meal. Seriously, goes with everything; try it! 🙂 Protein: This little seed contains roughly 14g of protein per 100g of (uncooked) quinoa!
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However, if worse comes to worse and at the end of the day I find myself with less than my intended protein intake… I drink a protein shake in addition to the one I take after my workouts! One protein shake in the morning after my workout, and one at night if I haven’t reached my ideal protein numbers. And that usually finishes the job! 🙂
Happy Cooking, Everyone!