Top Plant-Based Protein Sources for a Fit and Fearless Lifestyle

Hi, I’m Kimberly, providing fresh tips for a fit body with a fearless attitude. Since one of the most asked questions about a plant-based diet is, “Will I get enough protein?” I’m going to break down the top plant-based sources of protein that can help you achieve a balanced and healthy diet.

1. Hemp Seeds: A Complete Protein Source

Hemp seeds are a complete protein, meaning they contain all nine of the essential amino acids that the body requires from food. Three tablespoons of hemp seeds have 10 grams of protein. I love adding hemp seeds to my salads and smoothies, as they have a very mild nutty flavor. When choosing hemp seeds, make sure they are raw and shelled.

2. Quinoa: A Versatile Seed Packed with Protein

Quinoa is a seed, not a grain, and is actually a relative of spinach, beets, and chard. The part we eat is the seed, but you can actually eat the leaves of the plant as well. Quinoa is a complete protein, with one cup providing 8 grams of protein. I recommend soaking your quinoa in cold water for 5 to 10 minutes, then giving it a quick rinse to eliminate its bitter coating before cooking it. You can eat it hot or cold and add it to soups and salads.

3. Lentils: Protein and Fiber Powerhouses

Just one cup of cooked lentils has 18 grams of protein. Lentils are also high in fiber and iron. As you can see, lentils come in different varieties, including green, black, and French lentils. Azuki beans are another legume worth mentioning, with 18 grams of protein per cooked cup.

4. Chia Seeds: Nutrient-Dense and Protein-Packed

Chia seeds are my number four top plant-based protein, with 12 grams of protein per 1/4 cup of seeds. These nutrient-dense seeds are rich in omega-3s and packed with antioxidants and fiber. One of my favorite ways to eat chia seeds is by making chia seed pudding, which you can find the recipe for on my website. You can also add chia seeds to smoothies or salads and use them in baking.

5. Goji Berries: Protein-Packed Fruit

Goji berries are my number five plant-based protein that you may not expect. One cup of dried goji berries yields almost 16 grams of protein. These little berries are excellent for adding to smoothies, as a topping on oatmeal and cereals, and are great in homemade trail mixes. Not to mention, I like to eat them in place of gummy bears to satisfy my sweet tooth.

6. Sunflower Greens: A Protein-Rich Sprout

Sunflower greens, or sprouts, are another top plant-based protein. These are actually sprouts from sunflower seeds and are packed with nutrition. They are high in B vitamins, vitamin E, and healthy fats. Another important note is that sunflower sprouts are rich in all of the nutrients that are important during pregnancy, including iron, calcium, essential fats, and folate. These sprouts are an excellent addition to salads, and you can even add them to your green smoothies or juice them.

Other Noteworthy Plant-Based Protein Sources

Other sources of plant-based protein worth mentioning are nuts, leafy greens, chlorella, and spirulina. Make sure to add a variety of nuts like almonds, Brazil nuts, and walnuts to your diet. Dark leafy greens, such as kale, collard greens, and well. Some of the most interesting sources of plant-based proteins are freshwater algae like spirulina and chlorella. I like to buy these in powdered form and add them to my smoothies.