In a single cup (the perfect amount for a pilaf side dish, a unique salad, or a quinoa breakfast porridge), you’ll find 8 grams. The nutty, fluffy choice is loaded with a surprisingly sizable amount of protein. It’s technically a seed - but it definitely isn’t bird food. Quinoaįun fact: Contrary to popular belief, quinoa isn’t a grain. You’ll snag nearly 10 grams of protein in the process. For a plant-based protein boost in a smoothie, atop oatmeal, or in a yogurt parfait, simply toss in a serving of the seeds (which is a generous 3 tablespoons). But you don’t have to shell out the cash for a fancy powder to reap the benefits of hemp. Hemp seed powders are popular for their combination of plant-powered protein and healthy omega-3 fatty acids. This protein powder player can find its way into tofu or tempeh at dinnertime, soy milk on your breakfast cereal, or edamame at snack time. ![]() The other selling point about soy? Its flexibility. Complete proteins are those that contain all nine essential amino acids the body can’t produce on its own. By choosing soy foods, you’ll get a substantial dose of the muscle-building macro in its “complete” form. We’d be remiss if we didn’t start our list with one of the highest protein plant foods around: soy. of tofu, 18 grams in 1 cup of edamame, 8 grams in 1 cup of soy milk ![]() Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox! 1. There’s a whole world of colorful and delicious plant-based protein sources to choose from - so grab a fork and let’s dive in! But that doesn’t have to deter you from making plants the center of your plate! With the right choices, you can absolutely get the protein you need - which, for the record, is 0.8 grams per kilogram of body weight each day for sedentary adults. As amazingly nutritious as plant foods may be, it’s a simple fact that, in general, they don’t contain as much protein as animal foods. If you’ve chosen to lean more heavily on plants, though, you may have questions about how to get adequate protein. There are tons of benefits to a plant-forward lifestyle, including reduced risk of heart disease, potential prevention of type 2 diabetes, and healthier BMI. According to the International Food Information Council’s 2022 Food and Health survey, plant-based diets are the fourth most common eating pattern among Americans, with 12% of us striving to go veg. ![]() Looking to eat more plant-based protein sources? You’re in good company.
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