Protein is essential to our health and development, playing a crucial role in almost all structural and functional mechanisms of the human body. However, simply because it is essential doesn’t mean that more is better. Current research shows we require only about 10% of our total calories to come from protein each day [1].
You can most certainly acquire adequate protein from a well-balanced, plant-based diet if you are consuming adequate calories each day. Virtually all whole plant foods contain protein. Take a look at just a few of these excellent sources of plant protein and enjoy including these in regular rotation in your diet!
- Quinoa – 11.1 grams in ½ cup cooked
- Pearled barley – 16.4 grams in 1 cup cooked
- Lentils – 17.9 grams in 1 cup cooked
- Chickpeas – 14.5 grams in 1 cup cooked
- Black beans – 15 grams in 1 cup cooked
- Hemp seeds – 11 grams in 3 tablespoons
- Oatmeal – 7 grams in ½ dry cup
- Tofu – 19.9 grams in ½ cup
- Spinach – 5 grams in 1 cup
As I mentioned, there’s no need to count grams of protein or worry whether you’re consuming enough if your body is receiving adequate calories and you’re eating a diverse diet focused on whole foods. However, there are times when increased protein consumption may be necessary, such as if you’re an endurance athlete or pregnant or breast-feeding. There are so many ways to incorporate more plant-protein into your diet. A few of my favorites include:
- Legume based dips – Such an easy and excellent way to sneak protein in your diet. Rather than dipping your veggies in Ranch dressing make a switch various legume based dips like hummus, Yellow Split Pea Dip, Walnut Lentil Pâté or Edamame Hummus. I love prepping one or two of these dips on the weekend for easy snacks or to add to a wrap or salad.
- Make your salad HEARTY! – No wimpy salads here! We need to stay fueled and satisfied and there’s no better way to get loads of nutrients and avoid the afternoon slump than with a filling salad. Mexican Quinoa Salad with Orange Lime Dressing and The Big Salad are two of my favorites in addition to all the quick creations I enjoy regularly.
- Get crazy with your dessert – Think I’m crazy? You may be proven wrong after trying these Flourless Chocolate Chickpea Blondies with Sea Salt. Go ahead, I dare you!
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For further reading check out this excellent article by T. Colin Campbell, PhD discussing the differences between animal and plant protein and further understand why protein combining is not necessary on a plant-based diet in this helpful article by Jeff Novick, MS, RD.
[1] Fuhrman M.D., Joel. Eat to Live. New York City: Little, Brown and Company, 2003, 2011.