Protein is the building block your body uses to grow and repair tissue, and it helps meals keep you full. Meat, eggs and dairy are the best-known sources, but you don't need them to get enough. These are the everyday plant foods I lean on, with how much protein each one actually provides, from the USDA FoodData Central database.
How much protein is in beans, lentils and chickpeas?
Legumes are my favorite way to get protein: filling, cheap and endlessly adaptable. A cup of cooked lentils has about 18 grams of protein, cooked black beans about 15 grams, and cooked chickpeas about 14.5 grams (roughly 7 grams per half cup). I like to cook them from dry, but canned work just as well; rinse them or choose low-sodium cans.
What about tofu and tempeh?
Soy foods are some of the most protein-dense plants you can eat. Half a cup of firm tofu (made with calcium sulfate) has about 22 grams of protein, and a cup of tempeh about 34 grams. Both take on whatever flavors you cook them with, so they're easy to work into stir-fries, bowls and sandwiches.
Are nuts, seeds and nut butters good protein sources?
Yes, in sensible portions, and they bring healthy fats too. Three tablespoons of hulled hemp seeds give you about 9.5 grams of protein, two tablespoons of peanut butter about 7 grams, and an ounce of almonds about 6 grams. Choose unsalted nuts, sprinkle seeds over salads and bowls, and look for nut butters with a short ingredient list and no added sugar.
Do quinoa and leafy greens add protein?
They help, though they're supporting players. A cup of cooked quinoa has about 8 grams of protein, more than most grains, which makes it a good base for lunch bowls or even breakfast. Leafy greens contribute less than you might hope: a cup of cooked spinach has about 5 grams. I still add a handful of greens to every smoothie, for the fiber, vitamins and minerals as much as the protein.
Do you need protein powder on a vegan diet?
Not necessarily. The Academy of Nutrition and Dietetics' position is that appropriately planned vegetarian and vegan diets are healthful and nutritionally adequate, and you don't need to eat every essential amino acid at every meal as long as you get a balance across the day. For more on that, see why eating a variety of protein sources matters.
A powder is handy when you're training hard, short on time or worried about hitting your number. Choose an organic, plant-based one with a short ingredient list. So Lean & So Clean has 23g of complete organic plant protein per serving from pea and rice, with no added sugar. Not sure how much you need? Start with what protein is and how much we need, and find ideas in our recipes.
