Discover the best plant-based protein sources from food you’ve probably already got in the cupboard!
These surprisingly common foods all add protein to your meal and debunk the myth that it’s hard to get protein from vegan sources.
Why is protein important?
Protein is essential for a well balanced diet and it keeps you feeling fuller for longer so it pays to have a decent amount in every meal. Protein is in our muscles, skin, heart, brain, eyes, hair and nails. Our immune system also needs protein to help fight infection as well as it playing a role in fat metabolism, energy and blood sugar.
How much protein do you need?
In the UK it’s recommended to eat 0.75g of protein per kg of body weight. In essence, an 80kg person should have 60g of protein per day. Aiming for two to three meals a day, each with 25–30g of high-quality protein should be sufficient for most adults. (Sources: British Nutrition Foundation and National Institutes of Health)
2-3 Protein Meals each day
High protein vegan food
Whether you’re vegan, omnivore, or anything in-between, plant protein is great for you.
All of these values are for cooked food where appropriate and may vary from brand to brand.
- Chickpeas: 9g protein per 100g
- Lentils: 9g protein per 100g
- Green peas: 5g protein per 100g
- Veggie protein per 100g: sweetcorn 3.4g, broccoli 2.4g, asparagus 2.4g, Brussel sprouts 2.6g, kale, spinach,
- Nutritional yeast: 4g protein per tbsp.
- Oats: 13g protein per 100g
- Quinoa: 16.5g protein per 100g
- Buckwheat: 4.3g protein per 100g
- Nuts and seeds protein per 100g: hemp 30g, pumpkin 19g, sunflower 30g, chia 17g, flax 18g, almonds 21g, walnuts 15g, Brazil nuts 14g
- Peanut butter: 25g protein per 100g
- Tempeh: 18g protein per 100g
- Edamame: 11g protein per 100g
- Tofu: 17g protein per 100g