There are so many people who desire to meet all their protein needs from plant-based foods. Still many end up with meat because they are unable to make the right choice of plant-based protein sources.

There are many rich sources of proteins in the plant kingdom. In this article you will find exactly the veggies you should be adding of your diet to get all your required protein allowance.


1. Quinoa

Quinoa may not exactly be a grain, it has still become so popular for its nutritious value that it’s referred to as the supergrain. Just 1 cup of quinoa gives you 8g of proteins. But its benefits don’t just stop there. It is also rich in iron, magnesium, lysine, vitamin B2, and manganese.

2. Rice and Beans

Are you taking your beans and rice regularly? If not, its time you get it back in your diet.

It is the simplest way to add more proteins to your diet. Just 1 cup of rice and beans gives you 7g of proteins.

3. Legumes

Peas can not only provide you a high dose of proteins, they are also loaded with a wide range of vitamins and minerals.

Legumes can themselves meet almost your entire need for proteins. You can mix them with grains to get complete proteins. They can be used in making soups, salads and stews.

Just half a cup of chickpeas gives you 8g of proteins. It is also a rich source of dietary fiber, manganese and foliate. A half cup of lentils has 9g of proteins. Other great options include black beans and kidney beans with 8g each.

4. Nuts

You can enjoy nuts plain or sprinkle them over anything. They can be enjoyed with oatmeal, salads, or desserts. Just a quarter cup of peanuts gives you more than 9g of proteins. Walnuts have 4g and almonds 8g of the nutrient.

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5. Seeds

Seeds are another simple source of natural protein and you can enjoy them with any meal. They can be sprinkled over your salad or smoothie. Seeds also provide dietary fiber and healthy fats.

Just a quarter cup of sunflower seeds has 7g of proteins. A tablespoon of flaxseed has 2g, chia seeds 3g and tahini 3g of it. 3 tbsp of hempseed can provide you a decent 10g of complete protein. Besides, it is also rich in omega-3 fatty acids which have been proven to help fight inflammation and various diseases.

Chia seeds have been consumed since the Mayan era. They also provide high amount of energy to your body. Just 2 tbsp of it supplies 4g of proteins.

6. Veggies

Vegetables can also provide you smaller amounts of proteins. They may not be as rich as legumes and rains, but the contribution can help you get complete proteins and other nutrients too.

1 cup of kale has 2g of proteins. 1 cup of spinach has 1g, half cup of mushroom 1g, and 1/2 cup of broccoli has 1g of the nutrient.

7. Grains

Grains are often considered to be loaded with starch or carbs. But if you consume them in their whole form, they will also provide you good amounts of proteins.

When you go to buy them, look for “whole grain” on the label. You can also enjoy them for breakfast or in salads.

Steel-cut oats have 7g of proteins in just a quarter cup. Buckwheat has 3g of the nutrient in 1/2 cup. Millet has 3g and barley 2 g of it.

The benefits of proteins are limitless. Among other benefits, protein is also effective in making you feel fuller. According to latest studies, adding healthy sources of proteins to your diet can help in achieving more satiety per calorie.

You will feel fuller and it will help curb any hunger cravings. It makes you feel fuller at lower calorie costs. It can help you in losing weight, controlling your cholesterol levels, and blood pressure, and also improve metabolic syndrome. Protein may also help in improving insulin sensitivity.