Understanding Protein Sources in Plant-Based Foods

Protein and plants didn’t go hand in hand way back then. But… Again, that was the past.

The present is now brimming with protein alternatives and sources. You don’t need to rely on animals to get your protein. Nope. You can get yours from plants!

People choose plant-based protein for many reasons. Some do so for health, some for environmental concerns, and others for ethical reasons. A varied plant-based diet can provide all the protein and nutrients you need, and it often brings extra fibre, vitamins, and beneficial plant compounds. 

As with any diet, balance and variety are the keys to success.

What Is Plant-Based Protein?

Let’s get the big question out of the way. What is plant based protein? 

Basically, it is protein that comes from non animal sources, such as legumes, grains, nuts, seeds, and certain vegetables. Proteins are made of amino acids, which our bodies use to build muscle, repair tissue, and make enzymes and hormones. 

To note: Animal foods are often described as complete proteins because they contain all nine essential amino acids in one package. Many plant foods are lower in one or two of those amino acids, but by eating a variety of plant-based protein sources throughout the day, you can easily meet your needs.

Plant-Based Protein Sources

Here’s a not-so-official list of the usual.

• Beans, lentils, and chickpeas.
• Soy (tofu, tempeh, and edamame).
• Quinoa, buckwheat, and oats. Grains, essentially.
• Nuts and seeds.
• Vegetables. Think peas, spinach, and broccoli - but all in modest amounts.

What Are The Best Plant-Based Sources of Protein?

For us, the best ticks off two things: Practicality and accessibility. What’s the point if you have to bend over backwards just to get a smidge of protein? That said, these are our favourites.

Canned beans and chickpeas 

Drain, rinse and add to salads, stews, or wraps. They are ready to eat and very forgiving. Don’t throw out the chickpea water. It makes a great egg alternative - really!

Check out the eggciting world of vegan eggs here: Vegan Eggs Vs Regular Eggs

Tinned lentils or quick‑cook dried lentils 

Red lentils cook in about 10 minutes and mash into soups or spreads. Plus, the availability of red lentil pasta is a game-changer. 

Frozen edamame

Very underrated. Steam or microwave for a few minutes and sprinkle with sea salt. Great as a snack or salad topper.

Tofu

Firm tofu can be cubed and pan-fried in five to ten minutes. Silken tofu blends into smoothies and dressings. This is likely the easiest plant protein to get, and it’s pretty affordable, too!

Nut butters

Peanut butter or almond butter spread on toast or stirred into porridge gives a protein boost with minimal effort. Think of the variety even.

Greek-style plant yoghurts and ready-made hummus

These are convenient for breakfasts and snacks.

Pre-Made Plant-Based Protein

We get it. Most of the items we mentioned above need prep or cooking to become the proteins we need them to be. Luckily for you, we’ve made another list right here of heat-and-eat plant protein sources.

MeatLess Chilli Kabanos Sausage (Mini Chorizo)

They look like meat sausages, but they are far from it. 100% vegan, no palm oil, no preservatives, and no cholesterol, these Chilli Kabanos Sausages satisfy those meaty cravings and give you that oh-so-delicious plant protein.

Lazy Vegan Thai Green Curry Ready Meal

If you want easy, then this is as easy as it can get. Lazy Vegan makes meals for one person, something you can chuck in the microwave and enjoy as it is. No more mixing or whatnot. The Thai Green Curry Ready Meal is packed with pea protein, so it’s a tasty choice for busy folks. 

Clearspot Tofu Organic Scrambled

Clearspot Tofu’s Organic Scrambled Tofu gives you a peek at what soy-based vegan eggs can look and taste like - and they’re like the real deal! Already seasoned and waiting for your recipes, just ladle on the eggs over some toast and enjoy.

The Mighty Kitchen Chick*n Gyros

Made with good old wheat protein, The Mighty Kitchen Chick*n Gyros is a versatile protein you can fry, grill, or bake. What we love is that you get a chicken substitute that’s low in cholesterol. 

Trek Protein Bars

Gymgoers, we see you. Trek’s Protein Bars can replace your previous ones. Each one contains as much as 10 grams of protein! And you have a variety of flavours to choose from as well. 

Also Read - Mastering the Art of Vegan Food Combinations for Optimal Health

Plentiful Plant-Based Protein Options

PlantX knows you can’t just skip protein. Your diet needs it! So, if you’re looking for vegan-friendly alternatives, here is the best place to look. We’ve got everything - from raw ingredients to supplements that you might need.