5 Plant-Based Ways to Incorporate More Protein into Your Diet That Aren’t Protein Powder

The health and wellness industry promotes a plant-based way of eating over the standard American animal-based diet for all of its health benefits. Eating more plants has been linked to reducing your risk of heart disease, cancers, obesity, and cognitive decline all thanks to the high amounts of phytonutrients, vitamins, and minerals found naturally in fruits and vegetables. 

Protein is an important macronutrient for a healthy diet. Protein builds and repairs tissues like your muscles and tendons and it also plays a role in regulating hormones and body chemicals. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. But without meat and dairy, how are you supposed to reach your daily protein needs? It’s actually easier than you may think. In fact, most plant-based foods contain protein, some of which may surprise you!

5 High Protein Plant Based Foods

1. Hemp seeds

Hemp seeds are protein rich containing 6.31 grams of protein in just two tablespoons. They also contain the essential omega-3 and omega-6 fatty acids. Healthy fat and proteins? It’s a win win! Hemp seeds are most commonly sprinkled on top of salads, blended into smoothies, or over rice or veggies.

2. Potatoes

Are you surprised to see potatoes on the list? Yes, in fact, an average sized white potato contains about 6.3 grams of protein! 

3. 100% Whole Wheat Bread

This one may surprise you as well! One slice of 100% whole wheat bread contains 3.6 grams of protein. Adding peanut butter to a slice of 100% whole wheat toast not only adds delicious flavor, but will add an extra kick of protein as well.

4. Tofu

Soy products are one of the best plant sources of protein. In a ½ cup serving of tofu, there is 10 grams of protein! Try adding tofu to some brown rice and sauteed vegetables for a perfect meal!

5. Lentils

Lentils are another protein powerhouse. In a ½ cup serving of cooked lentils, there are 9 grams of protein! They can be prepared at home similarly to how you would cook quinoa or rice, but if time is an issue, try opting for canned lentils instead!

Meat, seafood, and dairy products are high in protein, but there are many plant foods that are high in protein as well! Try incorporating a few of the foods mentioned above into your meals this week for an extra protein boost. 


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