Best Plant-Based Protein Sources

No meat? No problem.😎 Of course there’s nothing wrong with meat…there are just tons of plant-based sources of protein worth having too!

Besides, incorporating new foods into your diet is a healthy practice and prevents the development of intolerances. After all, Mom always said: too much of anything isn’t good!😉

Why stick to the same diet when you can enjoy a new rainbow of delicious and nutritious vibrant foods everyday?

Even though these may not be the first that come to mind when you think of protein, some of these products are even more nutrient rich than meat! Who’d’ve thought?

Before diving into these vegetarian proteins, check out the nutrient content of a few well-known sources of the muscle-building chains of amino acids below.

Food Serving Protein
Chicken (boiled) 1/2 cup 27 g
Egg 1 egg 6 g
Ground turkey 4oz (raw) patty 22 g
Tuna 5 oz can 15g
Shrimp (boiled) 5 shrimp 6g

Now, read about at all the plant-based ones! Keep in mind that though some may not have as high counts of protein, it’s more common to have larger servings of these foods.

Plant-Based Protein Sources


Legumes are the #1 plant-based source of protein, making them super valuable in the vegan culinary world. Just a small serving of these plants pack quite a lot of the tissue-building macronutrient!

Legumes really are taking the nutrition game by storm. Their versatility, great taste and nutrient content sets them apart from all others. Beans like chickpeas are featured in veggie burgers, brownies and everything in between!

Check out these chickpea recipes like this chocolate dessert hummus!

Legume Serving Protein
Lentils 1 cup 17.9 g
Black beans 1 cup 15 g
Lima beans 1 cup 15 g
Chickpeas 1 cup 15 g


There are a few vegetables with surprisingly high protein counts.

That’s right, Popeye really was on to something! But spinach isn’t the only green that can help you build up your muscles mass.

Check out some other vegetable protein sources below!

Vegetable Serving Protein
Spinach (cooked) 1 cup 5 g
Corn 1/2 cup 8 g
Avocado 1 avo 4 g
Artichokes 1/2 cup hearts 3 g
Green beans 1 cup 2.5 g


Nuts are another fabulous source of protein.

They’re extremely multifunctional…you can snack on ’em, put them in a salad or enjoy a delicious nutty dessert!

Like legumes, nuts contain very high counts of protein, making them a great way to obtain vegan protein.

Nut Serving Protein
Peanuts 1/2 cup 17 g
Almonds 1/2 cup 10 g
Cashews 1/2 cup 10 g
Pistachios 1/2 cup 13 g


Seeds are another food that’s bringing a whole new level to the nutrition game.

These little superfoods pack intense nutrients of all sorts into just a few tablespoons! Plus, they can be sprinkled on top of practically anything.

Try adding some of these seeds to your oatmeal, yogurt, smoothie or buddha bowls!

Seed Serving Protein
Chia seeds 3 Tbsp 7 g
Pumpkin seeds 1/4 cup 10 g
Hemp seeds 3 Tbsp 10 g


Whether they’re the base of your meal or sprinkled on top, grains are another great way to get a serving of protein!

Plus, these ones in particular tend to be loaded with fiber too.😉

Seed Serving Protein
Quinoa 1 cup 8 g
Oatmeal 1/2 cup 5 g


There are a few more vegan protein sources worth noting. These one’s don’t fit into the previous categories but they’re not any less valuable!

Food Serving Protein
Potatoes 1 large potato 7 g
Nutritional yeast 1/4 cup 8 g
Spirulina 1 Tbsp 4 g

Now that you know about all of these awesome cruelty-free ways to get protein, you can try them out with your next meal!

It’s okay to eat meat but it’s also okay to switch things up. Try a combination of a few different sources of protein and simply see how your body feels!😉


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