12 Sources of Plant ProteinsWhen asked where they get their protein, most people will site animal products.
Some might even say spinach, if they are old enough to remember the “Popeye” cartoon.
Otherwise, beyond animal products and spinach, most people are at a loss for where they can find protein.
The simple truth is, protein is everywhere.
Even in Plants–especially in plants.
Per calorie, spinach has a good amount of protein. From a calorie stand point, 150 calories of ground beef (about 1/3 cup) has 10 grams of protein, while 100 calories (10 cups) of fresh raw baby spinach has 12 grams.
While ground beef is approximately 40% protein (and 60% fat) per calorie, spinach is approximately 30% protein. Spinach also has essential nutrients, vitamins, minerals, antioxidants, and fiber that ground beef doesn’t offer.
You just need to eat more spinach, to gain the protein benefit. Not a bad thing, considering all of the other health benefits spinach has to offer. Throw the spinach in a blender, make an awesome smoothie and “forget about it”–you just got a TON of protein in a quart of smoothie. Easy, peasy.
Not to mention that you need to be careful to avoid certain common additives added to animal products like antibiotics, hormones, GMOfed and need to purchase only organic, grass- fed, free range, hormone-free, and antibiotic-free animal products. And the price of healthy animal products is costly compared to the relative inexpensive cost of spinach, which you can also grow in your garden.
So do you need a ton of animal products to get your protein?
No.
Still unconvinced and concerned?
Think of the gorilla–a strong animal, that lives solely on plants.
He gets plenty of protein–afterall, who has ever heard of or seen a wimpy gorilla?
Here are some of my favorite plant sources of protein, which of course, include spinach:
1. Vegetables: Yes, good old fashioned veggies. Full of fiber, antioxidants, and natural cancer-fighting properties. Veggies are good for boosting the immune system and reducing inflammation. They are also hydrating and help with healthy aging.
Two cups of raw spinach has about 3 grams of protein.
Blanched spinach has 7 grams of protein per cup.
Two cups of kale has about 6 grams.
One cup of peas has about 8 grams.
2. Hemp Seeds: A great source of omega essential fatty acids.
Two Tablespoons of hemp seeds, 10 grams protein.
One scoop of raw, organic, nonGMO vegan plant protein can offer 15-17 grams protein.
3. Nut-milk: Coconut milk, hemp milk, almond milk and cashew milks are great examples. Full of omegas, calcium, and protein–more than dairy milk.
One cup Almond milk 9 grams of protein.
One cup coconut milk 5 grams of protein.
One cup hemp milk 3 grams of protein.
One cup cashew milk 6 grams of protein.
4. Nut-Butters. Keep them organic and nonGMO
Two tablespoons of any one of these will give you 6-9 grams of protein:
Peanut butter, almond butter, and cashew butter.
Enjoy!
5. Quinoa, Amaranth, and Oats:
Versatile and delicious grains, one cup of quinoa has 9 grams of protein per cup.
One cup Amaranth has 7 grams protein.
One cup steel cut oats for another 6 grams.
6. Chick peas: Great on salads and in hummus.
One cup has 12 grams protein.
7. Green beans: Love grilled grean beans!
One cup has 8 grams protein.
7. Lentils:
Supremely versatile, add 1 cup to salads or soups for an additional 18 grams of protein!
8. Avocados: Add to smoothies, salads, sandwiches, and as a topping on soups. Avocados make skin and hair vibrant and amazing.
1/2 avocado has 2 grams of protein.
9. Beans: Keep it simple, add 1 cup to any salad or soup.
One cup of pinto, kidney or black beans, offers 14 grams of protein along with essential fiber.
10. Seeds and Nuts: Great sources of omega 3 essential fatty acids for heart and brain health, and also help balance moods.
Almonds 1/4 cup has 6 grams protein.
Chia seeds 2 Tablespoons has 6 grams.
11. Sprouted-grain breads: Sprouted grains are an incredible source of both protein and fiber, while also being low in calorie–sprouting radially increases the nutrition (up to 700%!) and reduces the calorie count of any seed or nut.
Ezekiel bread is a great brand of sprouted bread, and boast 4 grams of protein per slice.
Sprouting your own seeds (broccoli, alfalfa, mung beans, for example) and adding to smoothies or salads is a cheap and impactful health habit for maximum nutrition.
12. Add-ins: Simply add one Tablespoon of any of the following to your smoothies, salads and meals for an additional 4 grams of protein: Spirulina, Tahini, and Nutritional Yeast.
Are you beginning to see where protein can be found in your clean, whole food sources?
And how easy it is to boost the nutritional density and protein of your foods simply by eating more plants?
Plus get the wonderful health benefits of enjoying plants, seeds, nuts, and grains?
Here are 3 examples of plant-based protein meals that are some of my favorites:
Ultimate Green Smoothie: 25 grams of plant-based protein.
Morning Oatmeal with Nuts and Flax: 15 grams protein (make it 30 grams using my ProTip).
Lentil Soup with Avocado: 64 grams per pot/4 servings, 16 grams of protein per serving.
Review my blog for other recipes with kale and quinoa–more great sources of plant protein.
So you see, there are plenty of plant-based protein sources.
Find your favorites, and enjoy!
Live Life Optimally,
Kristie
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Meet Kristie
Kristie is a wife and mother of 4 and an athlete. She has been working in healthcare for more than 25 years. Kristie’s goal is to assist her patients to achieve and maintain an exceptional level of health and life-balance. She successfully blends prevention, optimization, hormone therapy, and age management with balanced and healthy living into her progressive wellness and integrative medical practice. Read more
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