On my quest to include even MORE veggies in my diet and reduce the amount of animal products (to skip out on nasties like antibiotics, hormones and saturated fat) I’ve been deep-diving into protein sources to keep my muscles lean and refuelled.
Most people have no idea how much protein they’re actually supposed to get in a day (and often eat way too much), but meant-eaters always seem to wonder how plant-based peeps get enough protein. *EYE ROLL*. Whether you’re onto meat-free Monday’s, or going full vegan, there’s no reason to miss out on this all-important macronutrient.
Here are my all-time favourite sources of plant-based protein:
Nutritional Yeast – 9 grams of protein per two tablespoons: Good source of fibre, zinc, magnesium, copper, manganese, and all the B vitamins, including B12
Kidney Beans – 13 grams of protein per cup: Great source of calcium, vitamin C, fibre, and B vitamins
Seitan – 25 grams of protein per 100 grams (same as a steak): Great source of selenium
Soy Milk – 8 grams of protein per cup (same as cows’ milk): Great source of potassium, isoflavones, and vitamins A and B12, and often fortified with calcium and vitamin D
Tempeh – 41 grams of protein per cup (double that of chicken breast): Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus
Tofu – 20 grams of protein per cup: Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and thiamine
Peanut Butter – 7 grams of protein per two tablespoons: Great source of magnesium, potassium, and vitamins B6 and E
Lentils – 18 grams of protein per cooked cup: Great source of fibre, thiamine, folate, manganese, and vitamins A, C, and K
Ezekiel Bread – 8 grams of protein per two slices: Great source of fibre, folate, beta-carotene, and vitamins C and E
Chia Seeds – 5 grams of protein per 2 tablespoons: Great source of calcium, magnesium, iron, zinc, boron, niacin, and vitamins B, D, and E, and contains 8.7 times the omega-3 fatty acids found in wild Atlantic salmon
– Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.⠀ 
⠀ – High in antioxidants that help protect the delicate fats in the seeds. They also have various benefits for health.⠀ 
– Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10–12 times their weight in water.⠀ 
– High in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.⠀ 
⠀ – High in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.⠀ 
– Limited evidence suggests that eating chia seeds may reduce an inflammatory marker known as hs-CRP. However, the health benefits are uncertain and more studies are needed.⠀ 
⠀ – Chia seeds are easy to prepare and are often added to porridge or smoothies.⠀ 
⠀ Chia are among the few superfoods worthy of the title.⠀ ________⠀ Photo + styling @sallyoneilstylist – recipe @juliemitsios for @earthtotablebondi⠀ ⠀ #chia #plantbased #vegan #glutenfree #dairyfree #healthyliving #whatieat #vegansofig #feedfeed #bestofvegan #nourish #food4thought #veganbreakfast #delicious #veganrecipe #healthy #cleaneating #comfortfood @bestofvegan @letscookvegan @thefeedfeed #enjoyplantpower #foodie_features #gloobyfood #cleaneating #vegantreats #f52grams @food52 #ahealthynut #beautifulcuisines @beautifulcuisinesGreen Peas – 9 grams of protein per cooked cup: Great source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins as well as fibre, folate, manganese, and vitamins A, C, and K
Chickpeas – 15 grams of protein per cooked cup: Great source of fibre, iron, folate, phosphorus, potassium, and manganese
Asparagus – 4.5 grams of protein per cooked cup: Great source of B vitamins and folate
Almonds – 21 grams of protein per 100 grams: Great source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin, and phosphorus
Buckwheat – 24 grams of protein per cup: Great source of antioxidants, manganese, magnesium, phosphorus, niacin, zinc, iron, folate, and vitamin B6
NUTRITION BITES 
:⠀ ⠀ A WHOLE GRAIN includes all 3 parts of the seed: ⠀ 1. the endosperm⠀ 2. the germ⠀ 3. the bran⠀ .⠀ This makes it harder for the body to digest (in this case, it's a good thing!) and is also where all the concentrated nutrients lie (think essential vitamins and minerals). Whole grains include oatmeal, brown rice, whole wheat flour, popcorn
(YAY!), buckwheat, bulgar, amaranth, quinoa and barley.⠀ .⠀ Refined grains have the natural bran + germ removed (eg. white rice, white flour etc) 
leaving behind less nutritious, high GI carbs that spike your blood sugar more quickly – these guys are more easily digested and the sugar hits your bloodstream faster. Eep!⠀ 
⠀ Nedless to say, it's wise to pick whole grains (which you already knew) but now you know WHYYYYY. 
All 'bout that digestion speed and nutrition profile, peeps.⠀ .⠀ Sal xo⠀ #TFFNutritionBites⠀ .⠀ .⠀ .⠀ #healthyliving #fresh #sustainable #greenbeauty #instafood #foodporn #healthyfood #nutrition #nutritiontips #feedfeed #organic #wellfed #nourishHemp Seeds – 15.5 grams of protein per half-cup: Great source of magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids
Pistachios – 21 grams of protein per 100 grams: Great source of copper, manganese, thiamine, phosphorus, and vitamin B6
beauty for @wholefoodhealing. How good is watermelon? Like, a total sticky mess to faff about with, but worth it. On that note, can someone invent a watermelon knife that doesnt require my body weight to slice through it?⠀ •⠀ •⠀ •⠀ #fresh #foodporn #letscookvegan #plantbased #vegetarian #whatiseat #instafood #buzzfeast #f52grams #foodie #unicornnoms #bestofvegan #feedfeed #huffposttaste #yogi #photography #gloobyfood @thefeedfeed #ThriveMags #tastetherainbow #tastingtable #watermelon #dessertArtichokes – 8 grams of protein per cup: Great source of vitamin C, fibre, potassium, and magnesium
Spinach – 5 grams of protein per cooked cup: Great source of vitamins A, C, E, K, and B6 as well as niacin, zinc, fibre, thiamine, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese
Quinoa – 8 grams of protein per cooked cup: Great source of fibre, iron, manganese, phosphorus, and magnesium
ADDITIONAL PROTEIN BOOSTERS
If you’re doing a LOT of weight training or feel like you just need an extra boost, add in some plant-based protein powder. They usually contain either soy, hemp, rice or pea protein. I personally love Switch Nutrition and Botanica.
Stay tuned ~ we may just be giving away FREE samples in the lead up! #switchnutrition #flicktheswitchAnother hack is to use a plant-based milk high in protein, such as Like Milk from Australias Own, made from pea protein with 8.3g protein per serve.