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10 plant-based protein sources to have

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​​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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