There is a debate about whether you can get full protein from plant-based diet as opposed to conventional thinking that the best protein sources come from meat. Ideally, you should consume between 15g – 35g of complete protein each day. A complete protein is defined as having all nine (9) necessary amino acids that your body is unable to produce. Below are highlights from the referenced guide to how you can easily get add plant-based protein to your diet.
Top 5 Complete Protein Sources
Hemp Seeds 10 grams of complete protein / 2 tablespoon serving. Plus contains fat to help the fat-soluble vitamins.
Pumpkin Seeds 10 grams of complete protein / 1/4 cup serving.
Amaranth is a gluten-free grain similar to quinoa, that provides 9 grams of complete protein / 1 cup serving.
Quinoa is a great substitute for rice or couscous and provides 8 grams of complete protein / 1 cup serving.
Buckwheat is actually not a grain but rather a seed that contains 6 grams of complete protein / 1 cup serving. A good replacement for oatmeal.
Top 3 Incomplete Protein Sources
Lentils 18 grams of protein / 1 cup serving. Lack the amino acids: cysteine and methionine so supplement with whole grains (such as brown rice) or handful of nuts to complete your protein requirements.
Chick Peas 14 grams of complete protein / 1 cup serving. From roasted chickpeas to hummus, is a delicious way to get your protein, supplement with a handful of nuts (pistachios, almonds, cashews…).
Pistachios 6 grams of complete protein / 1 oz. serving. Combine with a legume like chickpeas or lentils.
Ah, is there anything more delicious or decadent than sweet green pistachio flesh? With 6 grams of protein per ounce-sized serving and a texture that can only be described as meaty, these will satisfy all of your cravings.