There are plenty of sources of plant-based proteins for those of you that have chosen to become Vegan.  While the Vegan lifestyle can take a bit planning and thought, it’s not harder than any other diet plan to follow.  Our bodies are amazing and can make complete proteins when we consume a variety of higher protein foods.  Oh, and these “higher protein foods” do not have to be eaten together for the “complete proteins” to be formed.  That’s a myth that you don’t have to worry about!

When eating a plant-based diet, keep in mind that you can incorporate protein all throughout the day.  Don’t forget about snacks, too!  Snacks are often overlooked in terms of how they can add to an overall diet plan.  The body can only use so much protein at one time and then your body is unable to digest it, anyway.  This causes the protein to go to waste and even be harmful to the body.  Keep this in mind and be sure to focus on having some protein at breakfast to regulate your blood sugar.

Okay – let’s talk about where to get the needed protein:

  1. Greens – 1 cup of cooked spinach has about 7 grams of protein, 1 cup of French beans has about 13 grams, 2 cups of cooked kale have about 5 grams, 1 cup of boiled peas has about 9 grams, etc. Do your research and check to see what your favorite greens are packing in protein.
  2. Non-Dairy Milk – 1 cup of soy or almond milk has about 7 to 9 grams of protein. Combine that with some fortified cereal and you are set with your own vegan-friendly breakfast.
  3. Quinoa – 1 cup has about 9 grams of protein. Oh, and it’s gluten free, too.
  4. Sprouted-grain bread – just one sandwich and you’ll be getting about 10 grams of protein with just the bread! Add some greens in there and you will do even better.
  5. Hemp – 30 grams of hemp powder (for your smoothie) has about 11 grams of protein. 3 tablespoons of Hemp seeds (sprinkle on your salad) has about 10 grams of protein.
  6. Nut Butter – Peanut, almond or cashew… just 2 tablespoons of each would have about 8 grams of protein.
  7. Tofu – 4 ounces has about 9 grams of protein.
  8. Beans – 1 cup of pinto, kidney or black beans has about 13-15 grams of protein, plus heart-healthy fiber!
  9. Lentils – 1 cup has about 18 grams of protein. Lentils can also be eaten in a wide variety of ways.
  10. Tempeh – We saved the best for last. Just 1 cup of tempeh has about 30 grams of protein.  Wow!  That’s more protein than in a regular hamburger patty!  Time to learn a little more about tempeh?  We thought so!


So there you have it – a beautiful list of totally accessible, healthy, easy to eat, awesome sources of protein.  Even if you aren’t in a place to switch to a Vegan diet right now, eating some of these amazing plant-based sources of protein would only help you in your quest for a healthy body.

Our meal prep Custom Menu and our Healthy Menu meals offer several of the foods on this list.  We will also be sharing some tips, recipes and more information for you about how to incorporate a more mindful way of eating into your daily lives.  We want you to be the best that you can be!  And we promise to do all that we can to support and assist you in any way that we can along your journey to health and happiness.