Choosing to follow a diet focusing on plant-based protein has become common with many Americans, who are increasing their consumption of plant food sources. This change has many reasons, including environmental, ethical, and health. It may seem impossible for some to get enough protein in the diet through plant-based protein alone. However, there is a wide variety of plant-based proteins that you can incorporate if you are looking to make this move.
This term refers to proteins from a plant rather than an animal source. There are many plant-based protein sources, but these are the top 20.
Rich in protein and unsaturated fats, nuts can be a great source. Not only that, but they are versatile and incredibly easy to incorporate into your daily lifestyle. The most popular way to include nuts in your diet is by having them as a snack. However, nuts can be used in sauces, salads, and marinades. Nuts with the highest protein content and protein availability are (1).
These can be eaten as a snack like nuts or used to add some crunch to salads. The seeds that contain the highest amount of protein are:
This is a diverse group that includes many different sources of plant-based protein. You can use them in various ways, such as salads, chili, stews, and soups. Additionally, there are many different types of beans that you can use. Some of the cooked beans highest in protein include:
This Indonesian dish uses fermented soybeans and cooks them into a meatloaf-like consistency. Since it uses soybeans, it is high in protein and can be used as a meat substitute. Originally, tempeh was deep-fried, but you can also steam and bake it.
This is another food product made from soy, but it is different from tempeh. Tofu is condensed and pressed into blocks from soy milk, similar to cheese-making. Tofu can be soft, medium-firm, or firm and can be added to soup, smoothies, casseroles, fried or baked, or any other meal. Firm tofu contains 17 grams of protein per 100g.
Lentils can be used in many different ways. They can be used in soups, chili, pasta, and patties. In half a cup, there are around nine grams of protein in lentils. There are four different types of lentils: brown, green, red/yellow, and specialty. These different types have slightly different flavor profiles and break down more or less easily when cooked.
This meat substitute is made from vital wheat gluten and contains a whopping 17g of protein per 1/4 cup, making it one of the highest sources of plant-based protein, containing more protein than an egg. It's available in slices, strips, or cubes and can be used in stir-fries, stews, and sandwiches, making it a versatile and rich source of plant-based protein.
Rice is an underrated source of plant protein. It may not contain as much protein as beans and lentils, but it does contain protein and can be a great accompaniment to dishes such as stews and chili. While white rice contains over 4 grams of protein per cup, brown rice contains about 4.5 grams of protein per cup and about 3.5 grams of fiber.
While your sandwich filling is important for getting enough protein, you can also increase your protein content by choosing high-protein bread. Sprouted bread has a higher protein content than non-sprouted bread. This could be because the amino acid content in the grains increases during the process of sprouting. One example of sprouted bread that is high in protein is Ezekiel bread.
Surprisingly, some vegetables, such as leafy vegetables, can be high in protein. One of these is spinach, which contains about 2.9 grams of protein per 100 grams. If you compare 100 calories (roughly 10 cups) of spinach to beef, spinach is higher in protein. However, if eating 10 cups of spinach seems enough to make you hide, you don't have to use the exact amount. Even choosing spinach over another green, such as lettuce, will help to increase your total protein intake.
If leafy greens aren't your favorite, there are other vegetables high in protein, including:
These can make a great snack and are full of vitamins and minerals. These high-protein fruits usually come in at about 2-4 grams of protein per cup. Some of the top protein fruits are:
For some, following a plant-based diet does not include dairy. Fortunately, plant-based milks and a wide range of varieties, such as almonds, macadamia, and oat milk, are becoming increasingly popular. These milks rely on either a grain or nut and can be high in protein. The plant-based milks with the highest protein are:
However, read the label because many plant milks are very low in protein.
While many may believe pasta can be made only with wheat, it can be made from various ingredients, including lentils and chickpeas. These ingredients can increase their protein content and give the pasta a different color, adding fun and another aspect to a meal.
This is a great staple for breakfasts as well as for smoothies and stews. One cup of oats will give you 10g of protein, which may vary depending on your chosen brand.
Whole grains can be used in meals or as a side and can be high in protein. Aside from wheat, there is a wide variety of whole grains. Some of the highest-protein whole grains are:
You may be wondering, what on earth is mycoprotein? However, you may know it as Quorn, one of the popular brands of mycoprotein. This fungus is rich in protein, containing 11g per 100g and other nutrients beneficial for your health. If you are vegan, mycoprotein may not be suitable as some of the Quorn products sometimes use a small amount of egg (2).
Seaweed can be a great option for adding a variety of nutrients and a salty taste. Not only can it be used in sushi or soup, it can also be a part of poke bowls or eaten by itself as a snack. In 100g of seaweed, there are around six grams of protein. Generally, the red seaweed is higher in protein, followed by green and brown (3).
This may look similar to seaweed, but these two are different. This algae is blue-green and packed with nutrients, including protein. One tablespoon of spirulina contains around four grams of protein. The flavor can be quite intense, and if you are new to using spirulina, adding it to a juice or smoothie can soften it.
This can add a cheesy taste to your meals and be used as a topping for your pasta dishes or sprinkled on a salad. This yeast is high in protein and contains two tablespoons of five grams.
If you are concerned that you are not consuming enough protein through plant-based proteins, another option is through a plant-based protein powder. This can be added to oats, smoothies, or mixed with plant-based milk. These powders will either use one form of protein or a combination of plant-based protein sources. Some common forms of plant-based protein used in these powders include soy, pea, and hemp.
Many plant-based protein sources are rich in vitamins, minerals, fiber, and polyphenols - compounds found in plant sources. These nutrients can have many benefits for your health. Research shows that a diet focusing on plant-based protein can help to (4):
While incorporating plant-based proteins into your diet has many health benefits, you should be mindful of some factors.
Nine essential amino acids, the building blocks of protein, are needed for optimal health. While animal protein generally contains all nine amino acids, plant-based proteins often do not. This means that plant-based protein may not be as usable for your body.
Some plant-based sources of complete protein include soy, quinoa, amaranth, nutritional yeast, mycoprotein, hemp seeds, and chia seeds. In addition, foods that include legumes paired with grains generally make a complete protein, like nut butter on bread, lentils, and rice.
Also, be aware of the portion size needed to get adequate protein from plant-based protein sources. Nuts, for example, are also high in calories and fat, while foods like spinach or berries may need to be eaten in very large quantities to deliver enough protein. They should be paired with other foods as part of a healthy diet.
A plant-based diet can benefit many individuals. One group that it may benefit, as well as may negatively affect, is individuals experiencing adrenal fatigue. This is a condition where the body cannot keep up with long-term stress, resulting in various nonspecific symptoms such as dizziness, shakiness, sugar cravings, and weight changes.
Adrenal fatigue results from ongoing long-term stress. In the case of short-term stress, your adrenal glands produce stress hormones like cortisol to respond to the stress. Additionally, the NeuroEndoMetabolic (NEM) Stress Response system, consisting of six sets of related organs and systems, helps to support your body during stress. However, if the stress persists, your adrenal glands can deplete, causing low cortisol levels. This starts to cause imbalances within your NEM system. Symptoms of adrenal fatigue will depend on where the imbalance is occurring.
One circuit in this system is the Bioenergetics circuit, which regulates your metabolism and blood sugar. An imbalance here will cause symptoms such as changes in weight, low sugar levels causing dizziness and shakiness, and sugar cravings. A plant-based diet may help these individuals, as plant-based proteins are rich in fiber and protein and can help manage weight and regulate blood sugar levels.
Conversely, some plant-based protein choices, such as soy, can affect the thyroid and reproductive hormones. In some cases, individuals with adrenal fatigue may have imbalances with these hormones. Soy and products containing soy may affect these hormone imbalances even more, aggravating symptoms. If you have adrenal fatigue or hormone imbalances, talk to your doctor before making major dietary changes.
Plant-based protein has many benefits and includes many foods that can be easily incorporated into your diet. These plant-based proteins can help you reach your goal of eating less animal protein.
Suppose you are currently experiencing adrenal fatigue and are looking for more guidance on using your diet to heal from it. Dr. Lam's Nutritional Adrenal Fatigue Recovery Program may help. This program includes a meal plan, recipes, supplements, yoga, and breathwork that may assist in recovering from adrenal fatigue.
Derbyshire, Emma, et al. “Believe It or ‘Nut’: Why It Is Time to Set the Record Straight on Nut Protein Quality: Pistachio (Pistacia Vera L.) Focus.” Nutrients, vol. 15, no. 9, Apr. 2023, p. 2158. https://www.mdpi.com/2072-6643/15/9/2158.
Finnigan, Tim Ja, et al. “Mycoprotein: The Future of Nutritious Nonmeat Protein, a Symposium Review.” Current Developments in Nutrition, vol. 3, no. 6, June 2019, p. nzz021. https://cdn.nutrition.org/article/S2475-2991(22)13029-5/fulltext.
De Bhowmick, Goldy, and Maria Hayes. “In Vitro Protein Digestibility of Selected Seaweeds.” Foods, vol. 11, no. 3, Jan. 2022, p. 289. https://www.mdpi.com/2304-8158/11/3/289.
Clem, Julia, and Brandon Barthel. “A Look at Plant-Based Diets.” PubMed Central (PMC), 1 June 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8210981.
If you would like to start increasing your intake of plant-based protein, there are small steps you can take. These can be simply by including foods with more plant-based protein in each meal. For example, choose brown rice rather than white rice and adding chickpeas to your meal.
