Protein is quite important for our body, to keep our immune system working, to avoid injuries, and to help to keep up the muscle mass. However, over the years, many people have been seen to be switching to a plant-based diet, mostly due to ethical or health reasons.
There is also growing evidence that replacing animal proteins with more plant-based proteins can benefit your health. So if you are a vegetarian or a vegan, or if your doctor has advised you to abstain from meat due to a medical condition, then this list will help you find some of the excellent plant-based sources of protein.
Spinach
One cup of spinach can provide almost the same amount of protein, as a hard-boiled egg, and that too, for half the calories. You can eat it raw, cooked, or add it to your salads, fries, or omelets.
Guava
Guavas are also an excellent source of protein. It is also an excellent source of Vitamin C. You can add it to your morning fruit salad, or enjoy it solo.
Beans
Not only are beans rich in protein and nutrients that benefit your heart, brain, and muscles, they also digest slowly, and help you feel fuller for a longer time.
Peanut Butter
Although eating peanut butter in excess can widen your waist, a standard two-tablespoon serving can provide you with a solid dose of muscle-building protein and healthy fats. Consuming peanuts can also prevent cardiovascular and coronary artery disease, according to a study published in The American Journey of Clinical Nutrition in 2014.
Tomatoes
Tomatoes not only provide you with protein, but they are also a source of lycopene, an antioxidant that can decrease your risk of several types of cancer. You can choose to have them with your sandwich or burger, with your salad, or eat it solo.
Eggs
Eggs are also a perfect source of protein, and with only 70 calories per egg, you won’t be taking in too many calories either.
Dairy
Dairy products are another excellent source of protein. Cottage cheese, yogurt, and low-fat cow’s milk are some of the best dairy products that you can consider adding to your diet.
Nutritional Yeast
Nutritional yeast is another reliable source of protein, and also a reliable source of vitamin B12. A single tablespoon of tablespoon can provide five grams of plant protein.
It can be sprinkled onto your popcorn or cooked vegetables. You can also use it as an ingredient in plant-based soups.
Chia Seeds
Chia seeds are another good source of protein. It is also an excellent source of fiber. You can sprinkle it over salads, stir it into yogurt or blend it into smoothies.
Quinoa
Most grains contain a small amount of protein, but quinoa is special, as it contains over eight grams per cup. It also contains all the essential amino acids that the body requires for growth and repair, but is unable to produce on its own.
You can add quinoa to your soup during winter, or it can also be served with salad.