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This article is a follow-up to Part 1 which covers animal-based protein options. Whether you are fully plant-based or a balanced omnivore, here are five nutrient-packed sources of protein.

1. Nuts and Nut Butters: Nuts provide quality fats and protein to any diet. Whole options include brazil nuts, walnuts, cashews, almonds, and pistachios. Bonus fact, brazil nuts are an excellent option if you are deficient in a mineral called selenium. Nut butters are also a great way to boost calorie intake while adding a bit of protein. Go-to options include almond butter, cashew butter, and peanut butter. For all nut butters, be sure to read the ingredients label and try to choose an option with the fewest ingredients possible (preferably one, the nut it's made of). Also, if choosing peanut butter it can be beneficial to choose an organic option as standard peanut butter tend to rank high in measured pesticides and insecticides.

2. Legumes (Beans & Peas)- Beans, beans, the magical fruit. There are many varieties including black, pinto, kidney, etc. to choose from when cooking with beans. Regardless of the type you choose, beans provide good amounts of fiber, protein, and micronutrients to the diet. For example, kidney beans provide over 20% of your recommended daily intake of both folate and manganese. Chickpeas are one of the best options within the legume category and they also provide high amounts of folate and iron. Another option, edamame are typically steamed young soybeans served in the pod. These little green pods can provide other essential nutrients including vitamin K1 and manganese. To round out our lugumes showcase, lentils are a pantry staple that provides ample amounts of B vitamins alongside fiber and protein.

3. Seeds- There are many seeds that you can incorporate into your diet but today we'll focus on two, chia and hemp seeds. Chia seeds are incredibly versatile. You can put them in your smoothies, mix them in beverages or put them in oats among many other uses to increase your meal's protein and fiber content. Chia is also high in Omega-3 fatty acids (the good kind) and contains many micronutrients (vitamins & minerals) including, zinc, magnesium, calcium, and B vitamins. Hemp seeds are also a good source of protein (ranking a bit better than chia) and fiber while offering a complementary micronutrient profile including vitamin E, phosphorus, and potassium.

4. The Plant-Based Trio- Tofu, Tempeh, and Seitan: These three ingredients are the OG staples of plant-based protein. Tofu is essentially condensed soy milk that is formed into protein blocks of increased density. Tofu contains the lowest amount of protein per serving out of the trio but does a great job of soaking up the flavors of whichever dish you are preparing. Tempeh is a fermented soybean product that uses whole soybeans giving it a more complex texture. The fermentation process also helps to increase the total protein per serving when compared to tofu. The lesser-known companion of this trio is seitan, a wheat-based protein made from gluten. Seitan is a great option when you want a more dense texture and higher protein content similar to beef or other traditional meats. While tofu has reigned supreme in popular recognition, tempeh and seitan offer a higher density of protein per serving and deserve to be recognized as phenomenal sources of plant-based protein.

5. Powders- Protein powders are very helpful when eating a plant-based diet to help you attain optimal protein intake, especially if you're working out regularly.  Pea protein, hemp protein, and brown rice protein are all go-to options. You can also find plant-based blends that mix together a few of these protein sources to improve the overall nutritional profile. Surprisingly, spirulina powder (a type of blue-green algae) is also higher in protein than you may believe. Almost 70% of the total mass of spirulina is protein alongside a handful of other vital nutrients that are helpful to plant-based individuals.

Whatever options you choose, enjoy them with friends and family when possible. Here's to a healthy and happy life!

In Health, 

-Shiloh at Whealth