If you’ve ever tried to be vegetarian, you’ve probably been asked the question: “Where will you get your protein?” Well, if you don’t have the answer to that question or just simply want more ideas for sourcing protein from plant-based foods, here are 7 foods that will give you all the protein you need—without the meat.
Lentils: 1 cup of cooked lentils has 18-24 grams of protein, depending on the color lentil.
Beans: A cup of cooked beans contains about 15 grams of protein. Every kind of bean, from black beans to cannellini beans to garbanzo beans (aka chickpeas), contain significant amounts of protein. Even better, level up your chickpea consumption by blending them into hummus.
Peas: 1 cup of cooked peas contains about 8.6 grams of protein. Keeping a bag of peas in your freezer is a great way to bulk up everything from stir-fries to Buddha bowls.
Soybeans, tempeh, and tofu: Soybeans are considered a “complete” protein, which means they contain all nine of the essential amino acids that humans can’t make on their own. You can consume soy by eating foods like tempeh (31 grams of protein per 1 cup), tofu (20 grams of protein per 1 cup), or edamame (17 grams of protein per 1 cup). Contrary to rumors, soy does not contain any estrogen or hormones.
Nuts, seeds, and butters: Nuts and seeds such as peanuts (1 ounce contains 7 grams of protein), almonds (6 grams per ounce) cashews (5 grams per ounce), chia seeds (4.7 grams per ounce), and sesame seeds (4.8 grams per ounce) are solid and yummy protein sources. You can also get the same nutritional benefits from eating the butter versions of your favorite nuts and seeds, such as peanut butter or cashew butter.
Whole grains: Whole grains such as oatmeal (6 grams of protein per cooked cup), brown rice (5 grams of protein per cooked cup), whole wheat pasta (8 grams of protein per two ounces), whole wheat bread (5 grams of protein per slice), and quinoa (8 grams of protein per cup) are an easy way to load your meal with protein.
Vegetables and fruits: Yes, even these have protein, though the amounts vary. For example, broccoli contains 3 grams of protein per cup whereas spinach contains 1 gram.
