The last few years have seen an increase in people who are interested in eating more plant-based diets as a way of not only improving their own health but also reducing their environmental footprint. In fact, in the last year, the market for plant-based foods has increased by nearly 7%, and over the last three years, this market has seen a 44% increase in sales!
With that being said, there is a common misconception out there that has many people still hesitating to make the switch to a plant-based diet---that it's difficult to get enough protein without eating animal products. Thankfully, this is, in fact, a misconception. There are plenty of creative, simple, and delicious ways you can incorporate plant-based proteins into your diet, and we have some great ideas and inspiration to help you get started.
An Overview of Plant-Based Protein
As its name suggests, plant-based protein is protein that is derived from plants instead of animal products. While it’s common to believe that plant-based foods aren’t a viable source of protein because, unlike many animal products, there isn’t a single plant-based food that contains all nine essential amino acids. These amino acids are considered an essential part of your diet because your body needs them but can’t make them on its own. With that being said, just because you need to get these vital compounds from your diet doesn’t mean they all need to come from the same food source or even be consumed in a single sitting. Yes, getting all nine of these amino acids from a hamburger or filet of fish is convenient, but it isn’t the only way you can get these nutrients in your diet. If you’re dedicated to following a plant-based diet, the key is to eat a variety of high-protein plants throughout the day to help ensure that your body is getting all nine of these important building blocks to protein.
Sources of Plant-Based Protein
There are more plant-based sources of protein out there than you may think, which makes it easy to incorporate a variety of them in your diet. Here are a few of our favorites to start with.
Lentils
Lentils are rich in protein, fiber, and potassium, which is great for your gut health and your overall wellness. For each ½ cup serving of lentils, your body will be nourished with roughly 8.8 grams of protein and 8 grams of fiber. Add these protein-rich legumes to your stews and salads to give them a protein boost.
Quinoa
There are few plant-based foods out there that are considered a complete source of protein, meaning they have all nine essential amino acids, but quinoa is one of them. When cooked, this grain provides about 8 grams of protein and 5 grams of fiber per cup, which makes it perfect for adding to pasta dishes, salads, and soups.
Chia Seeds
This is not only a great protein source but is also a very filling food thanks to its fiber content. Chia seeds provide your body with roughly 2 grams of protein per teaspoon, and they also contain plenty of fiber for digestive support and omega-3 fatty acids for brain and heart health. Try adding them to your smoothies, salads, mixing them with your favorite Greek yogurt, or putting a teaspoon into your water bottle at the beginning of the day.
Broccoli and Kale
Green vegetables are a great go-to source of plant-based proteins, with kale and broccoli standing out as two of the best options. Kale contains 2 grams of protein per cup while one broccoli stalk has about 4 grams of protein. These green vegetables also offer a great dose of fiber, with broccoli offering about 2.6 grams per serving and kale about 2 grams. Broccoli is also rich in potassium and B vitamins while kale contains iron and vitamins A and K. Both of these protein-rich veggies make great additions to salads, green smoothies, and stir-fry recipes.
Beans and Rice
This is a popular food combo found in many countries worldwide, and for good reason. Not only do these two food items taste amazing together but when they are combined they also provide about 12 grams of protein and 10 grams of fiber per serving. Enhance this popular dish even more by adding some veggies or tofu to the mix.
Tofu and Tempeh
Tofu and tempeh are popular plant-based protein options, and for good reason—they are two of the rare “complete” sources of plant-based protein. In a half-cup serving of tofu you can get 10 grams of protein while tempeh offers 15 grams in the same size serving. They make perfect substitutes for meat because of their protein content as well as the fact that they also contain iron and calcium.
Peanuts
Whether you prefer a handful of unsalted peanuts or a smear of peanut butter on your toast, this popular nut is guaranteed to give your diet a boost of protein. A half-cup serving of peanuts offers 20 grams of protein while a tablespoon of peanut butter has about 3.6 grams of protein. These are also a great source of healthy fats that are important for supporting heart health.
Chickpeas
Chickpeas are great for adding to salads and stews and for roasting to enjoy as an afternoon snack. Many people also enjoy blending them to create hummus which can be used as a dip or a spread. No matter how you prefer to eat them, chickpeas are a great source of protein, offering roughly 7.5 grams for each half-cup serving.
Blue-Green Algae
Blue-green algae is a great source of plant-based protein that many people overlook. Most strains of edible blue-green algae contain most, if not all, of the essential amino acids and are somewhere between 55% to 70% protein by weight. If you’re looking for another plant-based option that is a complete source of protein, then organic Wild Microalgae™ is the strain of blue-green algae you want to look for—it contains all 20 standard amino acids, which includes all nine of those essential amino acids you should be getting from your diet! Plus, incorporating it into your meal plan is as easy as adding it into your smoothies, sprinkling it on top of your salads or parfaits, or opting to add it to your daily routine in the form of a supplement.
Boost Your Protein Intake with Organic Wild Microalgae
For those who are looking to eat a plant-based diet, finding sources of plant-based protein can seem daunting at first, but it’s not as difficult as it sounds. There are many great options out there for giving your body the protein it needs with plant-based foods with one of the best and most convenient options being a daily supplement like Body from New Earth.
This single-ingredient supplement is made from organic Wild Microalgae—Mother Nature’s most perfect superfood and a “complete” source of plant-based protein! Not only does this powerful superfood contain all 20 standard amino acids that your body needs, but it also has 13 different vitamins, over 60 trace minerals, omega-3 and omega-6 fatty acids, and powerful antioxidant compounds like chlorophyll and phycocyanin.
The best part is you can put it to the test risk-free with our 60-day money-back guarantee.