Weight Management

Healthy Grocery Girl for Orgain: Plant-Based Sources of Protein

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
It’s common to wonder how to consume enough protein on a plant-based diet. The answer is… from plants! What is Protein? Protein is an essential macronutrient made from linked chains of amino acids made of carbon, hydrogen, oxygen and nitrogen atoms. Protein plays a major role in the health of the human body. Protein helps to build, repair and maintain muscle, organ, hair, skin, teeth, ligament, cartilage and tendon health. Protein can also be used as an energy source when our carbohydrate and fat reserves (the body’s preferred energy source) are expended. Amino acids are the building blocks of protein and there are 20 of them. These amino acids are broken into categories of Essential, Conditionally Essential and Nonessential. A great way to think of amino acids is to compare them to the alphabet. There are 26 letters in the alphabet that together create words. Similarly, there are 20 amino acids that work together to create different proteins. Plant-based protein sources Some of my favorite sources of plant-based protein include beans, nuts, seeds and higher protein grains! Legumes: Pulses and legumes, also known as beans, all contain protein as well as carbohydrates, fiber and vitamins!
  • 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
Nuts: Nuts like almonds, walnuts, cashews, pistachios, brazil nuts also contain protein as well as Vitamin E and healthy fats!
  • 1/4 cup nuts = around 7 - 9g protein
  • 2 tablespoons of nut butter = approximately 7 grams of protein
Seeds: Seeds like flax, pumpkin, sunflower and sesame to name a few are full of minerals, healthy fats and again… protein! In fact a 1/4 cup of seeds typically contains around 7-9 grams of protein. Chia Seeds have been used for centuries as a healthy energy source, and because they absorb water they help you feel full and satisfied longer. Hemp Hearts (also known as hemp seeds), contain protein as well as omega-3 and omega-6 fatty acids. But my favorite thing about hemp hearts is how easy they are to sprinkle onto any dish! 
  • 2 tablespoons chia seeds = about 4 grams of protein
  • 3 tablespoons hemp hearts = about 10 grams of protein
Higher Protein Grains: Higher protein grains like quinoa (although quinoa is technically a seed) are great! They are easy to cook, versatile & quinoa contains more protein and fiber than rice.
  • ½ cup of cooked quinoa contains about 7 - 9 grams of protein!
Spirulina: Spirulina is an algae packed with a large amount of protein.
  • 2 tablespoons spirulina = 8g protein
Nutritional Yeast: Nutritional Yeast, contains energizing B vitamins and protein. Nutritional yeast is popular because it has a “cheesy” flavor, which is helpful for making dairy-free cheese dishes!
  • 3 tablespoons nutritional yeast = about 12g protein
Plant Based Protein Powder: Plant-Based protein powders with quality wholesome ingredients are also a convenient and easy way to boost your daily protein intake! Orgain’s Plant-Based Protein Powder has 21 grams of protein per 2 scoop serving! Orgain Plant Based Protein Sources - HGG   Save

Related Articles

  • ORGAIN ISSUES ALLERGY ALERT ON UNDECLARED SESAME IN ORGANIC PLANT PROTEIN + SUPERFOODS POWDER, CREAMY CHOCOLATE FUDGE SOLD IN COSTCO WAREHOUSE STORES

    ORGAIN ISSUES ALLERGY ALERT ON UNDECLARED SESAME IN ORGANIC PLANT PROTEIN + SUPERFOODS POWDER, CREAMY CHOCOLATE FUDGE SOLD IN COSTCO WAREHOUSE STORES

    October 04, 2023

    Orgain LLC of Irvine, CA is voluntarily recalling a limited production run of its Organic Protein Powder + Superfoods, Creamy Chocolate Fudge flavor, because it may contain an undeclared sesame...

    Read More
  • kids in a classroom and one of them is blurred out

    Orgain’s Food for Focus Highlights Issue Impacting School-Age Kids & Helps Bring Nutritious Meals to Schools

    August 01, 2023

    Food For Focus is a new campaign designed to raise awareness of the crucial role nutrition plays in the lives of young people. Published research has shown that students who have...

    Read More
  • Man drinking water with B corp logo next to him

    B A Force for Good: Orgain Earns B Corp™ Certification

    March 15, 2023

    We’re proud to announce that Orgain has earned its B Corp™ certification, joining a growing movement of like-minded businesses balancing purpose and profit to positively impact the planet and the...

    Read More
  • woman sitting next to window

    The Ultimate Guide to Winter Wellness in 2022

    December 01, 2022

    The Ultimate Guide to Winter Wellness in 2022 As the days get shorter and temperatures start to drop, many people dread the onset of another long, cold winter. Whether you...

    Read More