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10 Plant Based Protein Sources to Include in Your Diet

Well planned vegan diet
It provides all essential nutrients
10 Plant Based Protein Sources to Include in Your Diet
By Barbara Ross

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TP 201904 nutrition 04A common concern that vegetarians or vegans often have is regarding the protein content of their diet. The general notion is that an all plant-based diet might not be able to provide as much protein for the body as an animal-based diet would.


However, experts have proved that a properly planned vegan diet will be able to provide all the essential nutrients that our body needs.


For that and for many other reasons, an increasing number of people are turning towards wholesome vegan diets these days. The general trend all over the world is an inclination towards going clean and green. And that is further induced by fitness and lifestyle channels.


Either way, regardless of the kind of lifestyle that anyone lives, it is always a great idea to follow a diet rich in plants, fibre and phytonutrients. All that鈥檚 left is to figure out some natural sources of protein and we鈥檙e set.


So here are 10 super rich plant based protein sources that you can include in your diet.



Lentils, whether green or red, generally contain lots of protein, fibre and other essential nutrients, including potassium and iron. Around half a cup of cooked lentils gives you close to 8.84 g of protein. You can include them in many ways, including salads or stews.

TP 201904 nutrition 03Tofu, edamame and tempeh

It is a well-known fact that soy based products are rich in proteins. Depending on the kind of product used and the preparation style, the amount of protein varies. For example, edamame beans contain around 8.5 g per half cup. Tempeh on the other hand contains up to 15 g per half cup.

TP 201904 nutrition 05Seitan

Seitan is a popular source of protein that is made from gluten. What makes it so popular is that it resembles meat when cooked. For the same reason, it is also known as wheat meat. It contains about 25 g of protein, which makes it one of the richest plant based sources of protein among all.

TP 201904 nutrition 06Chickpeas

Chickpeas are very versatile in terms of usage. They can be used in a whole variety of recipes. They can also be served hot or cold. They can be cooked, roasted or consumed as hummus in a healthy wheat sandwich. Half a cup of cooked chickpeas contains around 7.25 g of protein.

TP 201904 nutrition 07Spirulina

Spirulina is basically an algae based protein source. It can be blue or green algae, and it is also rich in other nutrients like iron and vitamins. Just a tablespoon of protein contains around 8 g of protein.

TP 201904 nutrition 08Quinoa

Quinoa is yet another source of protein that can be consumed in many ways. It can be used in salads or dinner bowls, cereals, etc. Half a cup of cooked quinoa contains about 7 to 9 g of protein.

TP 201904 nutrition 09Chia seeds

Chia seeds have been used in vegan diets since centuries ago. They have an interesting property of being able to turn in to a gel consistency when boiled with water. It is because of the presence of soluble fibre content in them. Naturally they are rich in fibre, healthy fats and of course, protein. 2 tablespoons contain 4 g of protein.

TP 201904 nutrition 10Almonds

Almonds have been consumed exclusively for their rich nutrients since forever. They have Vitamin E, which is good for the eyes and skin. Half a cup of almonds contains about 16.5 g of protein.

TP 201904 nutrition 11Peanuts

Peanuts are a delicious source of protein, mostly used in the form of peanut butter. They are, of course, rich in proteins, as well as healthy fats, and they are great for heart health. Half a cup contains about 20.5 g of protein and peanut butter also contains about 8 g per tablespoon.

TP 201904 nutrition 12Hemp seeds

Hempseeds are derived from the Cannabis variant Sativa. However, they contain only a very little amount of THC, which is responsible for the psychotic effects of Cannabis. They contain 10 g of easily digestible protein per ounce. They also contain other nutrients, including magnesium, zinc, iron and calcium.

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