Plant-Based Sources of Protein
By Megan Roosevelt, RDN and Founder of HealthyGroceryGirl.com
A plant-based diet has been gaining popularity over the last decade with more and more research backing up its benefits! Eating a plant-based diet has been scientifically proven to help prevent, manage and even reverse diet-related diseases both in the short term and long term. Those who follow a plant-based diet may or may not be vegan. Some individuals enjoy a 100% plant-based lifestyle and others find it realistic and enjoyable to follow an 80% plant-based diet while still consuming the occasional animal-based foods. Whichever style of plant-based eating resonates with you, the focus is really on choosing wholesome, natural options. The key is to make sure your diet is BASED on plants.
Benefits of eating plant-based
Many people find numerous benefits from switching to a plant-based diet, including the following:
- Increased and sustained energy
- Better sleep
- Weight loss and an easier time maintaining a healthy weight
- Clearer, glowing skin
- Improved digestion
- Regular bowel movements
- Reduced bloating and gas
- 1 cup cooked beans = about 15 grams of protein
- 1 cup cooked lentils = 18 grams of protein
- 1 cup of green peas = 8 grams of protein
- 1/4 cup nuts = around 7 - 9g protein
- 2 tablespoons of nut butter = approximately 7 grams of protein
- 2 tablespoons chia seeds = about 4 grams of protein
- 3 tablespoons hemp hearts = about 10 grams of protein
- ½ cup of cooked quinoa contains about 7 - 9 grams of protein!
- 2 tablespoons spirulina = 8g protein
- 3 tablespoons nutritional yeast = about 12g protein
