By Tami Charbonnet
We are frequently asked: “How do you get enough protein without eating animal products to build lean muscle mass, sustain energy and thrive while living an active lifestyle?
The answer is actually quite simple.
A plant-based diet can be full of foods with enough protein for us to survive and thrive without eggs, dairy, and meat.
What if you don’t like beans?
Do you have to eat tofu to get protein?
Every whole food contains protein. This fact may be surprising, but it makes it easy to enjoy a plant-based diet that is loaded with protein, nearly free of cholesterol and high in fiber.
Although each person’s protein needs are different, the recommended dietary allowance is 0.8 grams of protein per kilograms of body weight for the average, sedentary adult.
Our Top 5 Protein Powered Plant Options:
Quinoa: Just ¼ cup of quinoa (dry) contains 6 grams of protein. It is also a great source of magnesium, iron, calcium, potassium, vitamin E and zinc.
Broccoli: One cup of broccoli contains 5.7 grams of protein and is also a great source of folic acid, beta-carotene, zinc, vitamin C and B6. Broccoli also contains more calcium than most dairy products.
Spinach: One cup of cooked spinach contains 5.35 grams of protein. Spinach is also an excellent source of vitamin K, which helps ensure healthy brain function, nervous system and bones.
Asparagus: Asparagus contains approximately 4.32 grams of protein per cup (roughly 8 spears of asparagus). It is rich in folate, potassium, antioxidants and vitamins A, C and K.
Almonds: Almonds are rich in nutrients and high in protein. One ounce of almonds contains 6.3 grams of protein. They are a great snack and aid in weight loss. Almonds also contain calcium, vitamin E, magnesium, iron, phosphorous, zinc and folic acid.
