How to Eat More Plant-Based Protein

Plant and animal protein are both made of essential amino acids, but diets high in animal proteins have been linked to an increase in cancer, cardiovascular disease and osteoporosis. However, you don't need animals to get plenty of protein in your diet. There are plenty of plants that can be eaten to ensure you get ample amounts of protein each day.

Instructions

Difficulty: Easy

Things You’ll Need:

• Soybeans
• Various nuts
• Various beans
• Spirulina
• Lentils
• Quinoa

1. Soybeans are one of the richest sources of protein, even compared to animal protein. A serving of 3.5 oz. is approximately 36 grams of protein.
2. Lentils, which are part of the legume family and include many different varieties, also contain high amounts of plant-based protein. A serving of 3.5 oz. contains 28 grams of protein.
3. Eating a 3.5-oz. serving of raw Spanish peanuts will give you 26 grams of protein. Other high protein nuts include walnuts, almonds, pistachios, hazelnuts and Brazil nuts.
4. Many types of beans contain high amounts of protein. Varieties include kidney, mungo, yardlong, white, navy, lima, great northern, black and yellow for anywhere between 20 and 26 grams of protein per serving.
5. Like beans, a wide variety of seeds also pack a protein punch. Try sunflower, pumpkin, flax, sesame and lotus seeds for anywhere between 15 and 24 grams of protein per 3.5-oz. serving.
6. Spirulina, an edible algae, has been dubbed the world's healthiest food. This superfood is made of a whopping 60 to 70 percent protein and contains all the 8 essential amino acids, making it a complete protein source.
7. Quinoa is a grain that is easy to grow and regarded for its nutritional qualities. Its protein content is 13 grams per 3.5-oz. serving.