Balancing plant-based sources of protein with meat can be very beneficial to your health. There are many plants, grains, and legumes that can offer lean sources of protein. Since meat is typically higher in saturated fat, replacing some of your proteins with high fiber, plant-based options can be great for your heart. They also come with vitamins, & minerals packed in, so there are many nutritional benefits. Keep reading to find out how you can reach your protein goals without relying solely on animal sources, and even eat a little bit cleaner!

Legumes & Beans

Green peas: 1/2 cup, 4 grams

Most beans (kidney, black, pinto, garbanzo, etc): 1/2 cup, 7 grams

Hummus: 2 Tbsp, 3 grams

Lentils: 1/2 cup, 9 grams

Black Bean Spaghetti: 2 ounces, 25 grams (Explore Asian bean pasta products)

Grains

Seitan (derived from the protein of wheat, meat substitution): 3 ounces, 15 grams

Nutritional yeast: 2 Tbsp, 6 grams

Buckwheat: 1/2 cup, 4 grams

Quinoa: 1 cup, 8 grams

Quinoa is especially nutrient-dense because it contains all nine essential amino acids. Our body uses amino acids to grow and repair. Some of these amino acids are not produced by our bodies, and therefore we must get them through our food. Quinoa has ALL of these essential amino acids!

Nuts & Seeds

Most nuts & seeds (flaxseed, chia, sunflower, pumpkin, hemp) contain about 6 grams of protein per ounce or 1/4 cup. (pretty much a nice handful!)

Soy Protein

Tempeh (made from soybeans): 1/2 cup, 15 grams

Tofu: 1/2 cup, 10 grams

Edamame/soybeans: 1/2 cup= 8 grams

There is a debate regarding soy consumption. Remember the motto, everything in moderation! 

Plants & Greens

1 cup most veggies = about 2-3 grams

Try to eat deep green leafy veggies for more nutrition.

Non dairy/plant based protein powders

If milk products do not digest well, you can try some of these non-whey based protein powders for your smoothies or even to bake with! These include soy protein, hemp protein, brown rice protein, & pea protein

Sample Day

Here’s an example of a meatless day that has a sufficient amount of protein:

Breakfast

1/2 cup oatmeal (3 grams)

1 scoop plant based protein powder (20 grams)

2 Tbsp flaxseed (3 grams)

Lunch

Protein Flatbread (12 grams)

1/4 cup (4 Tbsp) hummus (6 grams)

1/2 avocado (2 grams)

Snack

Celery sticks

2 Tbsp Sunbutter (7 grams)

Dinner

1 cup tofu (20 grams)

1 cup broccoli (3 grams)

1/2 cup quinoa (4 grams)

1 diced red pepper

1 tbsp soy sauce

1/2 tsp ginger

2 Tbsp crushed peanuts  (2 grams)

PROTEIN TOTAL: 82 grams!