10 foods with plant protein
Transitioning to a plant-based diet doesn’t mean compromising on muscle growth. With an increasing number of athletes and fitness enthusiasts embracing plant-based nutrition, the myth that meat is the only way to build muscle is being dismantled. Here are 10 powerhouse plant-based protein sources that can support muscle mass development, enhance recovery, and fuel your workouts:
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Legumes: Beans, lentils, and peas
Legumes are a powerhouse of protein, with about 15-25 grams per cooked cup. They’re also rich in fiber and iron, making them a perfect post-workout meal component for muscle repair and recovery.
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Quinoa
Dr. Archana Batra, dietician, Certified Diabetes Educator says, “Unlike most plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. With 8 grams of protein per cup, it’s an excellent substitute for rice or pasta.”
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Nuts and seeds
Almonds, chia seeds, flaxseeds, and hemp seeds are nutritional gems, offering a good mix of protein, healthy fats, and fiber. They’re perfect for snacks, or as additions to meals, providing about 10-15 grams of protein per ounce.
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Nutritional yeast
This cheesy-tasting condiment is fortified with protein, providing about 14 grams per ounce. It’s also a great source of B vitamins, including B12, which is often a concern in vegan diets.
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Spirulina
This blue-green algae may not be the first food that comes to mind for protein, but it’s incredibly potent, offering about 8 grams of protein in just two tablespoons, along with a healthy dose of antioxidants.
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Whole Grains: Oats and brown rice
Whole grains like oats and brown rice are not only good sources of complex carbs but also have a decent protein content, with 5-7 grams per cooked cup. They’re ideal for sustained energy and muscle recovery.
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Leafy greens
While not as high in protein as other foods on this list, leafy greens like spinach, kale, and broccoli add up, especially when consumed in large quantities. They also offer a wealth of vitamins and minerals, enhancing overall health and recovery.
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Tofu and tempeh
Soy products like tofu and tempeh are not only high in protein but also versatile in cooking. With about 20 grams of protein per 1/2 cup, they can be easily incorporated into any meal, from stir-fries to smoothies.
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Seitan
Made from gluten, seitan is a popular meat substitute that packs a protein punch with about 25 grams per 3.5 ounces. Its meaty texture makes it an excellent choice for those craving the feel of meat.
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Plant-based protein powders
For those looking to boost their protein intake conveniently, plant-based protein powders made from peas, rice, or hemp can be an excellent addition to smoothies and baked goods, offering about 20-30 grams of protein per serving.
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