Top 5 Plant Based Proteins

Power up with plant-based protein!

Plant-based proteins! They’re necessary for meat-free diets, but just simply delicious and healthy for everyone else. It’s common knowledge that our bodies need protein. We need it to grow, function properly, and achieve our fitness goals efficiently. It’s not common knowledge that almost all plant-based foods contain protein. Read on to learn about the top 5 plant-based proteins and better your health.

1. Almonds

Nuts, especially almonds, are high in protein. In an ounce of almonds, there is about six grams of protein and 160 calories (which is the lowest amount of calories per ounce in all nuts). Along with protein, almonds are also full of healthy fats and fiber. All three of these necessary nutrients make you feel full longer and help you to repress your cravings.

Check out our recipe for Smoked and Spicy Roasted Almonds and start snacking the healthy way!

2. Quinoa

Quinoa isn’t just known as “The Mother of All Grains” for no reason at all. The delicious protein source contains over 8 grams of protein in just one cup and cooks in less than 20 minutes. Within that one cup, you will also be getting over 5 grams of fiber, and many vitamins and minerals such as calcium, iron, magnesium, B vitamins, and zinc.

Another wonderful thing about quinoa is that it can be cooked in many different ways using many different flavors. Take a look at Ways to Eat Quinoa For Any and Every Meal to see how.

3. Tempeh

Made from soybeans, tempeh is one of the most protein-dense plant-based proteins, containing the same amount of protein as meat. In one cup of tempeh, there is about 320 calories and over 30 grams of protein. If you think that that’s the only good thing about tempeh, you’ve forgotten that it’s high in fiber, is digested easily, has natural antibiotics, reduces cholesterol, decreases menopausal symptoms, aids in muscle recovery, and can provide the flavors of whatever you choose to cook it with.

Dig into our Maple Glazed Tempeh with Quinoa and Kale and get both savory and sweet flavors–the best of both worlds!

4. Edamame

The Centers for Disease Control classify edamame as the only plant-based protein that is a complete protein. This is due to the fact that the green soybean contains all nine essential amino acids, and its protein content is closely related to the protein content in animal sources of protein. In just 1/2 a cup of edamame, you will gain over 11 grams of protein. Edamame is also free of cholesterol, low in saturated fat, and high in both Vitamin C and dietary fiber. There are so many health benefits that come from eating edamame as a source of plant-based protein, and there are also many satisfying recipes to make with edamame. Check out our 7 Healthy Homemade Hummus Recipes to find the recipe for a delicious hummus made using edamame.

5. Non-Dairy Milk

Getting an upset tummy is a very common side effect from drinking dairy milk. On top of this discomfort, dairy milk is also said to cause diabetes, heart disease, cancer, joint pain, and even bad skin reactions. Dairy milk can also be full of unnatural hormones and pesticides–two things that can negatively impact your health.

Non-dairy milks, on the other hand, provide many more benefits and fewer negative side effects. Contrary to popular belief, plant-based milks actually contain more calcium than dairy milks, usually contain less calories, are cholesterol-free, usually cost less money, are cruelty-free, are easier to digest, and still contain protein. Soy milk is the most protein-dense of non-dairy milks. It contains 6-8 grams of protein per cup and can contain as little as 90 calories per cup. Other types of plant-based milks include rice milk, almond milk, coconut milk, hemp milk, cashew milk, and flax milk. Although some of these non-dairy milk choices contain less protein per cup when compared to dairy milk, they also contain less calories–which means you can still get the same amount of protein in as non-dairy milk. You just get to drink more of it!

If you’re a coconut milk lover and want to get in some plant-based protein, try our Clean Coconut Protein Shake!


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Taylor Glinane

Taylor is a writer with a passion for health, fitness, and all things alike. Running and hiking have special places in her heart--right next to berries, hummus, and every nut butter imaginable. When she's not running, hiking, snacking, or making a delicious breakfast, she's either at the gym, doing yoga, or outside with a pen and paper.

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