The Top 5 Sources!!!
Looking to eat more plant-based meals but you are afraid you won’t be getting enough proteins? Then this article will help you debunk some myths and actually learn about the top 5 sources of highest plant-based protein, with the number one plant containing more plant-based protein than 8oz of chicken.
Let us start by asking a simple question:
Do you know how much protein do YOU need?
I ask this because the actual answer is DEPENDS!
According to the FDA (link here), for an average person consuming approximately 2,000 calories per day, it is recommended to consume 50 grams of protein.
But what happens when we are not average, for example, I am 5 ft 2 inches and weight between 105-110 lbs. I don’t need to consume 2,000 calories a day. Start by looking into your health goals, are you looking to gain weight, lose weight, maintain your current physical state, increase muscle mass, etc.
Once you are clear on your health goal, you can use an online protein calculator (click here for the one I use) to help you calculate how much protein you need.
For me, since my goal is to maintain my current state, I need between 37-40grams of protein a day.
Once you determine how much protein you need to get you to your goal, here are the top 5 sources of protein from plants:
At #5 is Quinoa. An ancient grain from Peru and Bolivia, this grain is rich in fiber and one cup of cooked quinoa contains 7 grams of protein. According to the wholegrainscouncil.org, quinoa is a complete protein, meaning it contains all the necessary amino acids for your body.
At #4 is Chickpeas. I personally love chickpeas, they are versatile and so much fun to eat. You can cook them and make hummus, falafels, or just mix it with rice, or put them on salads. One cup of cooked chickpeas contains approximately 8 grams of protein.
At #3 is Green Peas. They are a very affordable source of plant-based protein and is one of the most common ingredients found on vegan protein supplements. Same as chickpeas, green peas contain 8 grams of protein per cooked cup.
At #2 is Lentils. One of the highest plant-based protein sources, one cup of cooked lentils contains approximately 17 grams of protein. They are a great source of protein, fiber, and carbohydrates. Lentils will certainly keep you full and give you tons of great macro-nutrients.
And [insert drumroll here] coming in at #1 is a super plant. Before I reveal the name of this plant, I want to share some facts.
This plant contains 53 grams of protein per cup (this is more than 8 oz of chicken).
It contains essential amino acids.
It is high in fiber.
It is rich in two essential fatty-acids – omega 3 & omega 6 (great for brain health)
It is also rich in minerals and vitamins.
This magical and wonderful plant-based protein source is HEMP SEEDS!
You can see there are many plants that can provide you with enough protein to nurture your body and achieve your health and wellness goal.
Now, I want to invite you to download The Wellness Bundle, this is my FREE wellness starter kit gift created especially for you.
I hope you found this information useful and learned some great facts about the highest plant-based protein sources.
Which one would you add to your grocery list? Let me know in the comments.
Thank you for reading!