10 High-Protein Foods to Improve a Plant-Based Diet
Men require 50-60g of protein a day, while women require 40-50g, and even more is required if you’re active. Getting enough protein in your diet is essential to staying healthy and it’s a common concern of those who opt for a plant-based diet as opposed to a vegetarian diet which includes dairy products and eggs.
Tofu
Tofu is a staple addition to many meatless dishes and it packs a power protein punch at 22g of protein per ½ cup. When shopping for tofu, opt for one with a firmer texture, as the firmer the tofu the more protein it contains.
Beans
Not only will beans help you build muscle and keep you fuller for longer, but just 1 cup of beans contains 21g of protein. Beans will also aid in digestion as they’re packed with fibre and can be paired with rice for a completely vegan meal.
Spelt
Spelt is a largely underused grain and many don’t know that it has a higher protein content than quinoa and is an excellent source of iron and fibre. At 11g of protein per cup, its protein content is lower than that of tofu, but it will add a nutty flavour to salads and soups.
Pumpkin Seeds
Pumpkin seeds can be roasted and sprinkled over salads or incorporated into a trail mix for delicious snacking. These underrated seeds contain 12g of protein per cup, are an excellent source of fibre, and are not as costly as nuts meaning more cash for Bendigo Cup betting.
Pistachios
If you’re looking for the perfect on-the-go snack, look no further than pistachio nuts. At 25g of protein per cup, pistachios can be used for a number of sweet and savoury recipes and are a delicious addition to curry.
Chickpeas
As one of the most versatile plant-based protein sources available, chickpeas are a staple food in vegan diets. With 9g of protein per ¾ cup, they make a delicious addition to salads, can be crisped in the oven for a healthy alternative to croutons, or blitzed to make hummus.
Tempeh
Tempeh is a fermented soy product which contains 16g of protein per 85g and is an excellent source of probiotics owing to the fermentation process – perfect for gut health. You also won’t have to eat a lot of it to get full thanks to the high protein content.
Seitan
With a meaty texture similar to chicken or beef, seitan is a wheat-based protein with a taste that may require some getting used to, but you won’t have to consume much to get full – just 75g contains 21g of protein.
Edamame
Known as a sushi appetizer and the perfect additional to salads, stir-fries, or even just steamed and topped with salt as a snack, edamame is tasty source of protein which offers 17g per cup.
Lentils
A popular substitute for traditional meat dishes such as meatballs or lasagne, lentils contain a good bite and can be used as both protein and grain in salads. With 18g of protein per cup, lentils are a versatile plant alternative to meat.