Best Plant-Based Protein Foods To Eat


Most of the people on a vegan diet worry about their protein intake whether the diet they are having is sufficient enough for the required proteins. However, a well-planned vegan and vegetarian diet can provide all the nutrients that the body needs and some plant foods contain more amount of protein than others.

A diet high in proteins is good for promoting weight loss, muscle strength and satiety. Here is a list of some of the best plant-based protein foods you can eat to live healthy while avoiding meat.


Lentils are one of the best sources of plant protein and even a single cup of cooked lentils can contain at least 18 grams of protein. Some even dub lentils as the new red meat as they have as much protein content that you usually get from eating red meat. A single cup of lentils also gives you about 37 percent of your daily iron intake and have enough fiber – about 16 grams per cup – to keep you full.


One cup of edamame contains about 17 grams of protein and this plant is also a good source of fiber with one cup providing at least 10 grams that you get from having two slices of bread. So it really doesn’t hurt if you ditched those bread and salads for breakfast and replaced them with a cup of edamame. Edamame is also known to help in reducing weight.

Hemp Seeds

As little as three tablespoons of hemp seeds can add at least 10 grams of proteins to your daily diet. In addition, hemp seeds also contain essential amino acids that your body needs to function well. Hempseeds are so versatile to use, thanks to their tastelessness feature, that you can even sprinkle them on your salads and desserts to make sure that you include them in your diet.


Quinoa is one of those super foods that should be included in your daily diet for better health. Even a cup of quinoa can add 10 grams of protein to your plate. It is also rich in fiber, vitamin B, iron, copper and thiamine. Quinoa is also packed with magnesium and manganese that are known must-have nutrients for better bone health.

Peanut Butter

If you have been wondering why peanut butter is termed as a diet food, here’s what you need to know. Two tablespoons of peanut butter can give as much as 10 grams of protein and has enough fiber content to keep you full and satiated for hours. In addition, it is also packed with vitamin E and vitamin B6 and is a good source of potassium. However, make sure that you buy a pack which has no added sugars and salt and keep in mind to see if you or anyone one else in your home are allergic to peanut butter.

Green Peas

Who doesn’t like to munch on a cup of sweet and soft green peas and still have good health benefits? A single cup of peanuts are packed with at least 9 grams of protein. They also contain the antioxidant lutein which helps in lowering cholesterol and protecting heart health by preventing the build-up of plaque. They can be either eaten raw or added to a salad.