Plant-based diets tend to be categorized as vegan and are less often explored because to some, meat and fish must be part of a regular diet. While there is nothing wrong with this preference, it’s crucial to not limit yourself to only one source for a particular nutrient, such as protein, which is an important part of any diet. There are several sources of plant-based proteins that can be incorporated into your diet to improve overall well-being. We have compiled a list of 10 sources you can easily find in the market or grocery store.
Legumes
Chickpeas: One cup of cooked chickpeas provides 29% of the daily nutritional value. It is very high in folate as well (71%); your body needs folate to make red and white blood cells in the bone marrow. (1)
Green peas: Make a nice side dish of sauteed green peas and carrots to add to your meal.
Beans: Each serving (one cup) provides between 29% – 35% of the daily value required. Some varieties of beans known to contain high amounts of protein include adzuki, black, kidney, pinto and white. (2, 3, 4, 5, 6).
Grains and cereals
Quinoa or Couscous: A cup of quinoa or couscous provides twice the amount of protein you’ll get from white rice. Consider switching your usual carbs for one that contains more proteins and high in other beneficial nutrients.
Oats: A great, easy breakfast option. But, if oatmeal is not your thing, opt for it in granola form or use it as a substitute for regular baking flour. A serving provides 14% DV. (7).
Unpolished rice: Ofada rice and locally grown brown rice are all wonderful sources of protein and must be incorporated into your regular diet.
Nuts and seeds
Seeds: Chia seeds, pumpkin seeds and sesame seeds have very high protein content, with sesame seeds providing as high as 51% protein per cup. Use these seeds in baked goods, smoothies, salad dressings or drinks.
Nuts: Did you know you could get up to 47% of the protein your body needs in a day from just one serving (1 cup) of mixed nuts? The following nuts have been voted top performers in the protein department: almonds, cashews, groundnuts, pine nuts, hazelnuts and walnuts.
Fruits and vegetables
Vegetables: Broccoli, spinach, asparagus, potatoes, sweet potatoes and pumpkin leaves are all good sources of protein. Steam, boil, bake or stir fry them together with other vegetables.
Fruits: Passion fruit, avocado, guava, ripe plantain, soursop, provide up to 10% of the daily value needed.