You don’t have to be a vegetarian to eat more plant-based proteins. Products like Beyond Burger and Impossible Meat have convinced even the biggest carnivore that non-meat products can be cool.
Why should you eat more plant-based proteins? For vegetarians it’s vital. For carnivores, plant-based proteins help you meet your protein goals in a more balanced way.
Related reading: 17 Simple Tips to Start a Healthy Lifestyle
Here are some of the advantages of plant-based proteins
- Plant based foods are lower in saturated fats, and cholesterol, improving heart health
- Vegetable foods are high in fiber, and good for the gut microbiome
- Plant based diets can benefit weight loss
- Balancing meat with plant-based proteins may reduce cancer risk
So which plant-based proteins should you eat? Here are the 10 you’ll definitely want to try.
Lentils
Lentils are one of the most economical forms of protein. And they come in many varieties such as brown, green, black, or red.
Lentils are packed with fiber, and they’re a great source of iron. But they’re also a fabulous source of protein.
If you have trouble digesting lentils, add them to your diet in small amounts at first. And try not to rely on lentil pastas or lentil chips. Whole lentils will provide a much more powerful nutrient punch than processed foods made from lentil.
Some good ways to try lentils is in a salad, soup, or as a curry.
Nuts
Nuts are known as a fat. But you might be surprised to learn that they can also be an excellent source of protein.
They’re a great way to up your protein intake while on the run. Protein gives you energy and also helps make snacks satisfying.The combination of protein and healthy fats will keep you full.
Some nuts that can be a good source of protein are almonds, walnuts, cashews, and pistachios.
And you don’t need to over-do it. Just a handful is all you need. Add some to a salad, a stir-fry, or just have a few as a snack.
Related reading: 13 Yummy Keto Recipes for Weight Loss
Tofu
Tofu is made out of soybeans, another legume, just like lentils. And it is quite high in protein. It’s low in calories, bad fats, and cholesterol. And it’s quite high in other vitamins and minerals.
Tofu also may help lower breast cancer risk. There was concern at one time that tofu actually increased risk. But that’s since been proven false. Soy is only problematic when taken in excess in supplement form. People have eaten tofu in China for centuries and they have low breast cancer rates.
Something you might not realize is that tofu comes in many varieties. You can get soft, medium, firm, and extra firm. So if you’ve tried it before and didn’t like the texture, try a different variety. The right texture makes all the difference.
Tofu is super versatile. Add it to stir-frys, soups, curries, salads, or almost anything. It takes on the flavor of its sauce, so you can eat it in so many ways.
Tempeh
If you don’t like tofu, you may want to try tempeh. Tempeh like tofu is also made out of soy protein. However, it has a very different taste and texture.
Tempeh has a firmer texture. This may be good for people who find tofu to be too squishy.
And tempeh has additional health benefits from being a fermented food. That means it’s full of all sorts of beneficial bacteria that are good for your gut. Plus, it’s still high in protein just like tofu.
You can enjoy tempeh in many of the same ways as tofu. It’s extremely versatile and just needs a great sauce to make it taste delicious.
Quinoa
You usually think of quinoa as a grain. What you might not realize is that it is also a great source of protein.
Protein is composed of 9 essential amino acids. Meat is a good source of protein because it contains all 9. However, there are a few plant-based proteins that also contain these 9 essential amino acids.
Quinoa happens to be one of those plant-based proteins that contains every single essential amino acid. This makes it a vegetarian power food.
Try quinoa in recipes in place of rice. Or have it as a breakfast cereal with some fruit and nuts instead of oatmeal.
Chia Seeds
Chia seeds are edible seeds that are packed with nutrition.
They’re rich in nutrients like omega-3 fatty acids, fiber, and health promoting antioxidants. And they’re also a good source of vegetarian protein.
Don’t let their small size fool you. They have a high percentage of protein in their nutrient profile. Additionally, like quinoa, they have a good balance of the essential amino acids needed for good health. They’re truly small but mighty superfoods.
Chia seeds are great thrown on salads, in yogurt parfaits, or in place of eggs in baking. Additionally, you can make a healthy pudding when you combine chia seeds with water.
Beans
There are so many beans to choose from. You can have black beans, kidney beans, garbanzo beans, and more.
Beans are a great staple for those trying to eat more plant-based foods. Not only are they high in fiber and gut-healthy nutrients, but they are also great for protein. A cup of beans can contain up to 15 grams of protein.
Worried that beans will make you – well ummm – gassy? Here’s what you should do.
Soak your dried beans in water for 12 hours before cooking. Make sure to drain and rinse them every 3 hours. This gets rid of the sugar starch which causes gas!
Beans are great in salads, chili, soups, and more!
Green Peas
Green peas are more than a great veggie side dish. They can also be a good source of protein.
They have about 8 grams of protein. And the great thing about pea protein is it can be quite easy to digest.
If you enjoy smoothies, green pea protein is a great option. There are many protein powders on the market that come from pea protein. So these plant-based proteins are easy to work into your daily diet.
Nut Butter
You know that nuts are a good source of protein. And they’re a great snack. But what if you want to use nuts as a main protein source in a meal?
In that case, nut butter is what you’re looking for. You don’t lose the protein by turning it into a butter. It still contains about 8 grams of protein. And eating it can make you feel like a little kid again.
Just watch out for the sugar content. Nut butters can have shockingly high amounts of added sugar. So just look at the label. There are plenty of options without sugar. You just have to find them.
And yes, you can have it in a sandwich. But also try it in a smoothie, an acai bowl, on oatmeal, or on celery.
Spirulina
When you think of algae, you probably don’t instantly think of protein. But spirulina is a powerful superfood filled with all sorts of nutritional surprises.
Spirulina is really good for you. It’s high in multiple nutrients and a good source of healthy fats. But the thing you might not realize is that spirulina is an excellent protein. In fact, this algae is 60% protein!
People often take it in capsule form. But don’t be afraid to mix it into your foods.
You can mix it into juice or water, or blend it into a smoothie. Or if you really want to get creative, add it to one of your favorite baked goods.
So those are 10 plant-based proteins you should be eating. Try having a serving of one of your favorites today!
