12 great plant protein sources to replace animal protein

There are many types of plants that are rich in protein that you can add to your family's daily meals. If you are a vegetarian and do not like to eat animal meat, you can completely supplement protein from the natural foods below to replace animal protein.

Plant protein sources to replace animal protein

1. Beans

Legumes (green beans, red beans, peanuts, etc.) are always a good source of protein for vegetarians. A serving of 7.9 grams of beans contains the same amount of protein as a glass of milk, while 2 cups of red beans provide 26 grams of protein. Nutritionists advise us to remember : women need to consume 46 grams of protein per day, and men need 56 grams.

Lentils: A staple in Indian cuisine, these yellow, red, green or brown legumes can last for months on your kitchen counter, whether purchased dried or canned. Each tablespoon of lentils provides you with a large amount of nutrients, including protein, iron, calcium and fiber, in addition to heart-healthy polyphenols. The high fiber content of lentils helps lower blood cholesterol. Lowering cholesterol levels reduces the risk of heart disease, stroke and cleans the arteries. In addition to fiber, it also contains folate and magnesium, which contribute to heart health. One cup of lentils is equivalent to 18 grams of protein per serving (about 228 grams).

Chickpeas are versatile, nutritious, hypoallergenic, and inexpensive.

Chickpeas: Chickpeas provide a high amount of protein, about 15 grams per cup of chickpeas. You can choose this bean as an alternative to pasta, rice, chips and ice cream. Chickpeas are versatile, nutritious, hypoallergenic and cheap.

Black beans: Black beans are high in carbs (40 grams), but these carbs are naturally occurring, unlike the carbs found in breads and pastries. In addition to protein (15 grams per serving), these beans are also a good source of fiber—specifically soluble fiber, which has been linked to lower bad cholesterol, according to Ohio State University nutritionist Samantha Cochrane. This is why black beans are often considered a heart-healthy food, since high cholesterol levels can contribute to heart disease and other heart-related problems. In addition to protein and fiber, black beans are rich in other nutrients, including 46 milligrams of calcium and antioxidants like plant-based phytochemicals, which may help reduce the risk of cancer.

2. Quinoa

Most grains are low in protein, but quinoa is unique in that it packs more than 8 grams of protein per cup—including all nine essential amino acids that the body needs to grow and repair but cannot produce on its own. As a result, quinoa is considered an excellent source of protein and a weight-loss superfood.

3. Sesame seeds and sunflower seeds

These are seeds that contain quite high levels of protein and good fats. Of which, sunflower seeds contain the most protein, followed by sesame seeds. Specifically, half a cup of sunflower seeds contains 14.6 grams of protein, while the protein content in half a cup of sesame seeds is 10.8 grams.

4. Edamame or Japanese soybeans

Compared to most plant-based sources of protein, baby soybeans have a higher protein content, about 19 grams per cup serving. These immature soybeans not only help you get your protein fix, but they’re also a good source of fiber, folate, and potassium.

A recent meta-analysis suggests that soy foods like edamame may reduce the risk of cancer.

5. Dark green vegetables

In general, green vegetables do not contain as much protein as beans and grains, but some dark green vegetables (like spinach and broccoli) contain a significant amount of protein in addition to antioxidants and heart-healthy fiber. For example, 1 cup of raw spinach contains 2.1 grams of protein, while 1 cup of chopped broccoli contains 8.1 grams.

6. Soybean products

Soybean products are one of the richest sources of protein for vegetarians, with one cup of tofu containing about 40 grams of protein.

7. Plant-based butter

All grains are high in protein and good fats, making them a valuable part of a vegan diet. Grain butters, such as peanut butter and almond butter, are also great sources of protein, says Elle Penner, a nutritionist at the health sites MyFitnessPal.com and Nutritionella.com .

8. Seitan

This is a popular meat substitute for vegetarians. Each cup of seitan provides up to 72 grams of protein, more than tofu. Because seitan is chewy and has a texture quite similar to poultry, it is often used to make dishes instead of chicken/duck.

9. Plant milk

Plant milks are not only a good alternative for those who are lactose intolerant, but they are also a great addition to any diet. Soy milk provides the most protein (4-8 grams per cup), while almond, hemp, and rice milks only have about 1 gram per cup.

10. Unsweetened cocoa powder

According to nutritionists, a spoonful of cocoa powder – used to make drinks or as an ingredient in baked goods – contains about 1 gram of protein.

11. Brown rice

Replacing white rice with brown rice or brown rice for each meal will not only provide an additional 2-3g of protein (5-6g of protein/1 cup of brown rice), but also add B vitamins and lots of fiber.

Brown rice is actually not difficult to eat. If you need to get used to it, you can start by mixing white rice and brown rice together and gradually cook and eat brown rice only.

Those who exercise a lot or work out and want to consume more protein can cook brown rice with beans.

Similarly, with bread, if given the choice, use whole wheat bread instead of white bread for better health.

12. Oatmeal

Oatmeal is a type of cereal that is gradually becoming popular in Vietnam. In the West, oats are often eaten in the morning or used as an ingredient in bread and biscuits. The advantage of oats is that they cook very quickly, when cooked they are as thick as porridge; or they can be soaked overnight with milk and eaten in the morning. A serving of oats (45g) contains about 6g of protein. Mix oats with soy milk, sprinkle some almonds, fruits, and you have a perfect breakfast!