Tempeh Stir-Fry photo by To Live and Eat in L.A.

Most of us on a plant-based diet are used to getting asked one question above all others: “if you don’t eat meat or dairy, where do you get your protein?” Even those contemplating their dietary choices and considering cutting down on meat or dairy wonder if they will be able to get enough protein in their diet if they take the leap to plant-based eating.

Thankfully, it’s a relief to learn that there are many great sources for protein that don’t come from animals… in fact, many plant-based foods are quite high in protein, at times even surpassing the amounts found per serving in animal products. Low carb / high protein fad diets have led to a skewed understanding of how much protein is actually necessary, while in reality, a plant-based diet that is filled with a variety of leafy greens and vegetables, fruits, legumes and whole grains can provide all the protein needed for most everyone’s needs. Of course individual needs vary, so before making any significant dietary changes, it’s always a good idea to consult with your health care provider.

25 Vegan Protein Sources:
Tempeh - 41g per cup
Lentils – 18g per cup
Plain soymilk – 11g per cup
Edamame – 20g per cup
Seitan – 19g per 3 ounces
Tofu – 20g per 1/2 cup
Peas – 9g per cup
Brown rice – 5g per cup
White rice – 4g per cup
Cooked broccoli – 4g per cup
Sunflower seeds – 6g per 1/4 cup
Quinoa – 9g per cup
Cooked spinach – 5g per cup
Avocado – 4g per cup
Whole grain bread – 7g in 2 slices
Black beans – 15g per cup
Cashews – 5g per 1/4 cup
Cooked semolina pasta – 8g per cup
Chia seeds – 5g per 2 tablespoons
Flax seeds – 4g per 2 tablespoons
Bulgur – 5.5g per cup
Peanut butter – 8g per 2 tablespoons
Sunflower seed butter – 5.5g per 2 tablespoons
Baked red potato – 3g per cup
Barley – 3.5g per cup
(Sources:   USDA Nutrition Database, Vegetarian Resource Group, Fit Sugar, Care2)