*Taken from @plant_proof, an excellent podcast on all things plant-based supported by scientific evidence

This country has quite the obsession with protein. So many fad diets or health coaches make you feel like you just can’t possibly get enough protein in your diet no matter what. But this is NOT true. The average American overconsumes protein. We only need 0.8g/kg of body weight per day, a little bit higher for the athletes but evidence suggests there is no benefit of getting more than around 1.6-1.8g/kg. Nonetheless, whenever you tell someone you’re plant-based or vegan or even considering it, typically their first concern is “But what about your pritein?!”. Sure, you have to be a little more mindful of your protein sources to ensure you’re meeting your needs, but it is not difficult.

That being said, do you feel like you’re eating the same protein rich foods all the time and want a change? Well, check out this big list of ideas. Some fruits (although not protein rich) contain more protein than you may think. Try swapping out something you eat all the time with a different option in the list. Adding just a couple grams here and there can be the difference you need!

Fruits and Vegetables

  • Mushrooms
  • Sweet corn
  • Spinach
  • Avocado
  • Banana
  • Broccoli
  • Blackberries

Beans/Legumes

  • Kidney Beans
  • Chickpeas
  • cannellini beans
  • Lentils
  • Black Beans

And of course let’s not forget about soybeans – edamame, tempeh and tofu are the densest of the plant-based protein sources

Nus and Seeds

  • Hemp seeds
  • flax seeds
  • sunflower seeds
  • almonds
  • pumpkin seeds
  • chia seeds
  • cashews

This food group also conatins so many of the micronutrients our bodies need! Calcium and omega 3’s, zinc, magnesium, and Vitamin E, to name a few.

Grains

  • Seitan (wheat gluten)
  • Rolled Oats
  • Spelt
  • Quinoa
  • Rice
  • Amaranth

Fun fact: Other than soy, quinoa is one of the only plant-based complete proteins (meaning it has ALL our essiental amino acids).

So there you go. So many different ways to get your protein in! We don’t need every meal to have some dense chunk of animal protein on our plate. A few of these ideas paired together gives you exactly what your body needs.

Eating more plants can come with its challenges. There’s a lot of nutrition noise out there, everyone has an opinion, and it can be confusing to figure out what works best for YOU. Working through these challenges and learning how to easily incorporate more plant-based foods into your diet and lifestyle can be helpful. Working with a plant-based dietitian to guide you through your unique journey and surrounding yourself with other like-minded people who are on a similar journey can be monumental. When you join my nutrition coaching program, you’ll get a highly customized, one-on-one experience to help you confidently and sustainably eat foods that taste good and make you feel good. Click the button below to learn more about my approach and see what other clients have to say.