plant-powered proteIn

It is easy and delicious to meet your daily protein goals by eating plant-based foods!

proteIn & recIpes by IngredIent

Legumes & pulses

Lentils (~8-9g protein / 1/2 cup cooked)

– The Best Lentil Soup by Nora Cooks 

Beans (~6-9g protein / 1/2 cup cooked)

– Super Firm Easy Black Bean Burger by Hummusapien

– The Best Vegan Chili by Rainbow Plant Life

– The Best Homemade Hummus by Rainbow Plant Life

Peas (~4g protein / 1/2 cup cooked)

– GF Baked Green Pea Fritters by Wallflower Kitchen

graIns

Seitan/Vital Wheat Gluten (~20-25g protein / 3oz)

– The Quickest and Easiest Seitan Recipe (Vegan Chicken) by It Doesn’t Taste Like Chicken

Sorghum (~22g protein / cup cooked)

– Sorghum Buddha Bowl with Veggies and Avocado Sauce by Avocado Pesto

Spelt (~10g protein / cup cooked)

Amaranth (~9g protein / cup cooked)

Teff (~9g protein / cup cooked)

Quinoa (8g protein / cup cooked)

– Vegan Lemon Garlic Mediterranean Quinoa Salad by Plantbased on a Budget

Farro (~6-8g protein / cup cooked)

Buckwheat (~6g protein / cup cooked)

Oats (~6g protein / cup cooked)

– 41 Of Our Favorite Heart-Healthy Vegan Oat Recipes by Forks Over Knives

Brown Rice (~5g protein / cup cooked)

seeds

Hemp Seeds (~9-10g protein / 3 tbsp)

Pumpkin Seeds/Pepitas (~8-9g protein / 1 oz)

– Crunchy Nut & Seed Sounds by Nadia’s Healthy Kitchen

Sunflower Seeds (~5-6g protein / 1 oz)

Chia Seeds (~4-5g protein / 2 tbsp)

Flax Seeds (~3g protein / 2 tbsp)

Sesame Seeds (~3g protein / 2 tbsp)

Tahini (~5g protein / 2 tbsp)

nuts

Peanuts (~7g protein / 1 oz)

– Vegan Nut Loaf by Vancouver with Love

Peanut Butter (~7-8g protein / 2 tbsp)

Almonds (~6g protein / 1 oz)

Pistachios (~6g protein / 1 oz)

Cashews (~5g protein / 1 oz)

Walnuts (~4g protein / 1 oz)

Hazelnuts (~4g protein / 1 oz)

soy products

Soybeans (~15g protein / 1/2 cup cooked)

– 40 Plant-Based Soy Recipes by The Plant-Powered Dietitian

Edamame (~18g protein / cup)

– Smashed Edamame Toast by Rainbow Plant Life

Tempeh (~18-20g protein / 3oz)

– 21 Delicious Vegan Tempeh Recipes by Emilie Eats

Tofu (~13-20g protein / 3oz depending on firmness)

– 40 Terrific Tofu Recipes by Rainbow Plant Life

Soy Milk (~7-9g protein / cup)

– Creamy Soy Milk Ramen by Sarah’s Vegan Kitchen

– Soy Milk Recipes by So Vegan

Soy Greek Yogurt from Forager (~13g protein / 6 oz)

vegetables

Spinach (~5g protein / cup cooked)

– 23 Amazing Vegan Spinach Recipes by No Sweat Vegan

Sweet Corn (~5g protein / cup cooked)

Brussels Sprouts (~5g protein / cup cooked)

– Best Roasted Brussels Sprouts and Roasted Sweet Potatoes Recipe by The Food Charlatan

Collard Greens (~5g protein / cup cooked)

Asparagus (~4g protein / cup cooked)

Broccoli (~4g protein / cup cooked)

– Vegan Copycat Panera Broccoli Cheddar Soup from VegNews

Potato w/skin (~4g protein / 1 medium)

Sweet Potato (~2-3g protein / 1 medium)

– Fudgy Sweet Potato Protein Brownies by Making Thyme for Health

better meat & eggs

Beyond Meat (Burgers, grounds, saussages, etc.)

Impossible Foods (Burgers, grounds, chicken nuggets, etc.)

Morningstar Farms (Burgers, nuggets, chick’n, sausages, etc.)

Gardein (Chicken alternatives, fish alternatices, grounds, meatballs)

Field Roast (Sausage, deli slices, roasts)

Boca (Veggie burgers, crumbles)

Lightlife (Tempeh, hot dogs, deli slices, grounds)

Tofurky (Deli slices, sausages, roasts)

Quorn (Nuggets, grounds, patties, cutlets)

Loma Linda (Shelf-stable meat alternatives, seafood alternatives)

JUST Egg

– Shakshuka

MISc.

Nutritional Yeast (~8g protein / 3 tbs)

– 15+ Nutritional Yeast Recipes by No Sweat Vegan

Plant-Based Protein Powder (variety of brands)

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