The Best Plant Based Protein Sources

The Best Plant Based Protein Sources

There is a common misconception that you need to eat meat to get sufficient levels of protein. This is indeed incorrect. Generally speaking, you need no more than about 10% protein in your diet and this is easily achievable from fruit and vegetables. In fact, breast milk is only about 5% protein and this facilitates the largest amount of growth you will go through during your lifetime.

Today, we know that if you consume too many animal proteins you have dramatically higher risks for developing a number of diseases such as heart disease and cancer. See my recent article: The Risks Of Proteins.

By eating a wide range of plant based whole foods not only will you get sufficient quantities of protein, but you will also benefit from lots of other essential nutrients and fibre (not present in meat).

The average person needs approx 40-50 grams of protein each day. The below plant based sources are excellent healthy choices for hitting your daily protein requirements.

Vegetables:

• 1 medium avocado will provide you with approx. 10 grams of protein.
• 1 cup of broccoli will provide you with approx. 5 grams of protein.
• 1 cup of spinach will provide you with approx. 5 grams of protein.
• 2 cups of cooked kale will provide you with approx. 5 grams of protein.
• 1 cup of cooked peas will provide you with approx.9 grams of protein.
• 1 medium sweet potato will provide you with approx. 5 grams of protein.

Lentils And Beans:

• 1 cup of soybeans will provide you with approx. 28 grams of protein.
• 1 cup of lentils will provide you with approx. 18 grams of protein.
• 1 cup of chickpeas (or hummus) will provide you with approx. 14.5 grams of protein.
• 1 cup of kidney beans (or pinto) will provide you with approx. 13-15 grams of protein.
• 1 oz of peanuts will provide you with approx. 6.5 grams of protein.

Seeds And Nuts:

• 1 oz of cashews will provide you with approx. 4.4 grams of protein.
• 1 oz of sesame seeds will provide you with approx. 8 grams of protein.
• 2 oz of walnuts will provide you with approx. 5 grams of protein.
• 1 oz of pistachios will provide you with approx. 5.8 grams of protein.
• 2 tbsp of almonds will provide you with approx. 4 grams of protein.
• Most nut butters (2 tbspn) will provide you with approx. 8 grams of protein.

Nut Milks:

• Almond, soy and rice milks etc will provide you with approx. 7-9 grams of protein per cup.

Grains:

• Quinoa will provide you with approx. 9 grams per cup.
• Oats will provide you with approx. 6 grams of protein per cup.

 

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