Listen: this isn’t an article telling you to go vegan, or even vegetarian. This article is for people who want to eat a bit more plant-based protein. For me, I decided to start incorporating more plant-based proteins and less meat-based proteins into my diet when I found out how harmful eating meat-based products are for the environment, especially beef. One struggle I faced was finding it difficult to know what I could substitute, as many vegetarian meat substitutes have barely any protein or taste like wet cardboard. Turns out, you don’t need to eat “meat alternatives” to get plant-based proteins. Here are some naturally occurring foods with protein that I have incorporated into my diet!
1. Chia & hemp seeds
I’ve decided to start with chia and hemp seeds because they are so easy to add to meals. I add chia seeds into my oatmeal and hemp seeds are great on salads or yogurt. They are also packed with protein, with chia seeds having 3.5 grams of protein for every two tablespoons, and hemp seeds having 6.5 grams of protein per two tablespoons.
2. Peanut butter/peanut butter powder
Peanut butter is an amazing source of protein and healthy fats. Unfortunately, it is also dense in calories, which can be a problem if you’re trying to lose weight. Luckily, peanut butter powder exists, which gives you all the proteins of peanut butter with far fewer calories. You can add peanut butter powder to smoothies, into oatmeal or add water for a strangely textured but super low-calorie peanut butter.
3. Broccoli
I love broccoli. Low calorie, nutrient-dense, great in stir-fry, broccoli does it all. It is no surprise that it actually has a super high protein content as well. One cup of broccoli has about four grams of protein.
4. Lentils and chickpeas
Lentils are packed with nutrients, like fiber, potassium and iron. They also come out to about 8.84 g of protein per half-cup. I add them to salads, soup or in wraps or tacos. Chickpeas are another great source of protein, having roughly 7.25 grams per half-cup. This is great if you love hummus as much as I do! I have hummus with everything, from dipping vegetables in to spreading it on bread and crackers. If you don’t like hummus, you could try roasting seasoned chickpeas in the oven for a protein-packed snack.
5. Potatoes
Who would have guessed that one of the most versatile vegetables in the world also contain a good amount of protein? One large roasted potato has roughly eight grams of protein. And they are so delicious! Next time you feel bad about eating fries, mashed potatoes or chips just remember you are getting a bit of protein out of it!
Trying to change your diet completely might not be feasible for some people. We all have dietary restrictions, needs and preferences. You definitely do not need to go full vegan or vegetarian right off the bat; changing your diet even in the slightest can be a big step forward and have many positive rewards!