Best sources of plant-based protein
                     Best sources of plant-based 
protein
In contrast to common opinion, getting enough muscle without consuming meat is basic! Plants 
are rich in protein and many other healthy parts. When I started eating more plant-based meals, 
I worried about protein as well. But you know what? So many tasty, protein-rich plant meals 
exist! Best sources of plant-based protein the positive news is that you don't need expensive or 
fancy meals to obtain enough protein. Common foods are quite protein-rich, even certain 
veggies, tofu, lentils, and beans. Moreover, they are frequently less expensive than meat! Let's 
explore the wonderful realm of plant proteins and find all the delicious choices at our disposal.
Why Choose Plant Proteins?
Before we examine certain meals, let us first discuss the benefits of plant proteins:
Usually, they are lower in fat, particularly saturated fat.
Plant proteins tend to be sticky, a quality that is completely absent in animal proteins.
There is no cholesterol in them.
Often less expensive than animal proteins
They help the environment more.
They are rich in antioxidants, minerals, and vitamins.
Years ago, I started eating more plant proteins, and I discovered that I felt better overall and 
happier. All that additional fiber helped me digest better as well!
Top 10 Protein Foods From Plants
Let's examine the plant protein superstars. Consider adding these foods to your shopping list, as they are highly 
protein-rich.
1. Legumes: The Protein Powerhouses
Among the finest protein-rich food veg choices are beans, lentils, and peas. They are really flexible and quite 
cheap.
I just love lentils! They cook fast and fit in so many recipes with around 18 grams of protein in each cooked cup. I 
make lentil soup at least once a week in the winter; it's very healthful, useful, and healthy! A cup of black beans 
has around 15 grams of protein. Best sources of plant-based protein using them in burritos or over salads, I enjoy 
mashing them together to make black bean burgers. A cup of chickpeas—also known as green beans—has around 
fifteen g of protein. Regular dinners in my house feature chickpea stew, roasted chickpea snacks, and hummus. 
Once, I made a spicy lentil chili for my meat-loving father; he didn't even miss the meat!  When I informed him it 
was totally plant-based, he was shocked.
2. Tofu, Tempeh, and Edamame: Soy-Based Superstars
Among the high-protein vegetarian foods are soy products. Being complete proteins, they have all nine necessary 
amino acids our bodies cannot produce by themselves. A cup of tofu has around 20 grams of protein. It absorbs 
any flavors you add to it. I used to find tofu boring until I discovered how to press it and sauce it correctly; now I 
adore it!
 One cup of tempeh provides around 31 grams of protein! Its nutty taste and solid texture make it perfect for 
grilling or stir-fry use. One cup of edamame—young soybeans—offers around 17 grams of protein. They are a 
wonderful protein-rich snack or match to stir-fries and salads.
3. Seitan: The Protein Champion
Seitan, a plant-based protein meal rich in essential wheat gluten, provides approximately 25 grams 
of protein per 3.5 ounces. Its meaty texture is ideal for meals when you need something chewy. I 
prepare seitan chicken nuggets for my nieces and nephews, and they really like these over typical 
chicken nuggets! Seasoning is the secret.
4. Nutritional Yeast: The Cheesy Protein Boost
With roughly 8 grams of protein per 1/4 cup, this dormant yeast has a cheesy taste. Usually high in 
B vitamins, in particular B12, it's a complete protein. I sprinkle nutritional yeast over pasta, 
popcorn, roasted vegetables, and pretty much anything else that may benefit from a cheesy flavor 
improvement. It's among my pantry essentials!
5. Quinoa: The Ancient Grain Protein
Among all the grains, quinoa is unique in that it offers a whole protein, around 8 grams per cooked 
cup. Although we commonly refer to quinoa as a grain, it is actually a seed. Every weekend, I cook 
a large batch of quinoa to use in salads, as a base for veggie bowls, or even in morning porridge.
6. Hemp Seeds: Tiny Seeds, Big Protein
One tablespoon of hemp seeds has 10 grams of protein. These nuts taste delicious and are full of 
omega-3 fatty acids. Adding hemp seeds to shakes, cereal, yogurt, and soups is a quick way for me 
to get more protein. Despite their small size, they have a powerful nutritional impact!
7. Chia Seeds: Small But Powerful
Two teaspoons of chia seeds offer around 5 grams of protein as well as a lot of fiber and omega-3s. 
Soaked in liquid, they produce a gel perfect for puddings or as an egg replacement in baking. My 
morning chia pudding—two tablespoons of chia seeds moistened overnight in plant milk with a hint 
of maple syrup—keeps me pleased for hours!
8. High-Protein Vegetarian Foods Per 100g: Nuts and Seeds
Many nuts and all seeds are excellent sources for protein as well as good fats.
Peanuts: 26g protein per 100g
Almonds: 21g protein per 100g
Pumpkin seeds: 19g protein per 100g
Sunflower seeds: 21g protein per 100g
When I'm on the go, I have a combination of nuts and seeds in my bag for quick, protein-rich snacking.
9. Spirulina: The Protein-Rich Algae
The weight is almost 60%; spirulina is among the most protein-rich plant meals available on earth. 
One tablespoon offers around four grams of protein. I add spirulina to smoothies a few times a week. I 
won't lie—it tastes a bit like pond water at first, but mixed with frozen fruit and a banana, you barely 
notice it!
10. Plant-Based Protein Powders
For those times when you need a protein boost, plant-based protein powders can be helpful:
Pea protein typically provides 15 to 20 grams of protein per serving.
Hemp protein: Around 15g protein per serving
Brown rice protein: About 15g protein per serving
Blended plant proteins: Often 20–25 grams of protein per serving.
I used pea protein during my half-marathon training last year when I needed extra recovery support. It mixed well with 
plant milk and frozen banana for a post-run shake.
Protein-Rich Veg Food in India: Traditional Plant Proteins
Indian cuisine has centuries of experience with vegetarian protein sources! Here are some traditional Indian sources of 
vegan protein:
Dals (Lentil Dishes)
There are so many varieties of dal in Indian cooking, each with its own unique flavor profile:
Moong Dal (split mung beans): 24g protein per 100g (dry)
Toor Dal (split pigeon peas): 22g protein per 100g (dry)
Urad Dal (black gram): 25g protein per 100g (dry)
Chana Dal (split chickpeas): 20g protein per 100g (dry) 
My friend's granny taught me an effortless moong dal dish using cumin, turmeric, and young cilantro. It's now among 
my typical evening meals!
Paneer
Though not vegan, paneer is a dairy product used in vegan Indian cuisine, providing around 18 g of protein per 100g. 
Paneer is excellent for grilled dishes and curries because it retains its shape when cooked.
Besan (Chickpea Flour)
Using 22g of protein per 100g, besan makes pancakes, pakoras (fritters), and a fun dessert known as besan ladoo. In 
Indian cuisine, besan is considered one of the most protein-rich plant foods available. Sometimes, for breakfast, I 
prepare quick besan pancakes that are combined with spices and chopped vegetables. They are really delicious and 
meeting!
Cheap Vegetarian Protein Sources for Budget-Friendly Meals
Eating plant-based can be very economical! Here are my favorite cheap vegetarian protein sources:
Dried Beans and Lentils
Probably the cheapest proteins on earth, dried beans and lentils cost just cents per serving. A 1-pound package of dry 
beans costs around $1-2 and produces 5–6 cups of cooked beans. Cooking advice: I cook beans from dried, in around 30 
minutes using my pressure cooker without pre-soaking. This method has significantly transformed my cooking 
experience!
Peanut Butter
Roughly $0.15 per 2-tablespoon serving (with 8g protein), peanut butter is a reasonably priced protein source. Seek 
natural kinds free of oils or extra sugar.  
Oats
With about 5g of protein per 1/2 cup (dry), oats cost just pennies per serving. They make a filling breakfast that keeps 
me going all morning.