Looking for More High-Protein Plant-Based Foods to Eat? 

There are many sources of plant-based protein that can help you stay strong and energized, but the debate around protein sparks endless discussions.

Some advocate for carnivore diets, while others embrace vegan and vegetarian lifestyles or somewhere in between. No matter your dietary preference, one fact is clear: everyone needs adequate amounts of protein to support their health.

Even if you’re an avid meat eater or someone looking to reduce meat consumption, there are plenty of examples of plant-based protein you can enjoy. From seeds to greens, we’ve highlighted 7 surprising sources of plant-based protein to help keep you balanced and nourished.

Why Protein Matters: Understanding Its Role and Requirements

Protein is a fundamental building block for your body. 

It’s made up of 20 amino acids, 9 of which are essential and must come from food. While animal proteins offer all these essential amino acids, many sources of plant-based protein can provide you with what you need. Plus, plant proteins have added benefits like fiber, fewer calories, and a smaller environmental footprint. By eating a variety of plant proteins, you may be able to cover all your amino acid needs. Almost all of our test options will bioenergetically analyze your hair and saliva for energetic amino acid imbalances. Once you learn how amino acids build the body, you’ll make sure you have adequate protein and the digestive enzymes to break it down!

 

 

Here’s why protein is so important:

• Muscle Repair and Growth: Protein helps repair and rebuild muscle fibers after a workout or injury, keeping your muscles and joints strong and ready for action.
• Integumentary System Support: Protein helps keep your skin, hair, and nails in excellent condition. It works to repair and strengthen these parts of your body so you can enjoy smooth skin, healthy hair, and nails that don’t break easily.
• Immune Function: Your Immune System relies on proteins. Antibodies, which are proteins, fight infections and protect your body from harmful pathogens.
• Hormone Production: Many hormones, such as insulin and thyroid hormones, are proteins. These hormones regulate various physiological processes, including metabolism and growth.
• Enzyme Function: Proteins act as enzymes, speeding up biochemical reactions necessary for digestion, metabolism, and other essential functions.
• Satiety and Appetite Control: Protein helps you feel full longer by triggering satiety signals in your brain and body, which can help with appetite control.
• Neurotransmitter Production: Proteins help produce neurotransmitters, the chemical messengers that transmit signals in the brain and Nervous System. Amino acids from proteins are needed to make mood-regulating neurotransmitters like serotonin and dopamine. Our Brain Scan will determine if you are bioenergetically imbalanced in these neurotransmitters.

 

How Much Protein Per Day?

The amount of protein, whether you’re consuming animal or sources of plant-based protein, depends on various factors like age, gender, weight, and activity level.

For adults, the Recommended Dietary Allowance (RDA) for protein is approximately 0.8 grams per kilogram of body weight. This means if you weigh 68 kg (150 lbs), you need about 55 grams of protein per day. 

However, some groups may require more protein, such as pregnant or breastfeeding women, older adults, and athletes, and there is much debate in the wellness community about optimal amounts of protein.

The RDA for pregnant women is about 1.1 grams per kilogram of body weight.

A generally accepted recommendation for endurance- and strength-trained athletes is to consume 1.2 – 1.7 g of protein per kilogram of body weight (0.5 -0.8 g/lb.) per day.

 

 

Meeting Your Needs Through High-Protein Plant-Based Foods 

You can easily meet your protein needs with high-protein plant-based foods. Combining different plant sources, such as legumes, nuts, seeds, and whole grains, helps you achieve a complete amino acid profile. For instance, foods like lentils, chickpeas, quinoa, hemp seeds, and edamame are well-known for their high protein content. Incorporating different sources ensures you get all the essential amino acids your body requires while enjoying a varied and nutritious diet. 

But did you know there are some plant foods that might surprise you with their protein content? Check out these unexpected sources of plant-based protein:

 

7 Surprising Sources of Plant-Based Protein

1. Sun-Dried Tomatoes  ≈8 grams per cup
Sun-dried tomatoes have concentrated protein content due to the drying process, which intensifies their nutrient density. Besides being a protein booster, they’re rich in lycopene, an antioxidant that may help reduce inflammation and support heart health.  

Tip: Add chopped sun-dried tomatoes to salads, pasta dishes, or grain bowls for an extra protein boost and a burst of tangy flavor. They also work well as a topping for pizza or as a flavorful addition to homemade sauces.

2. Pumpkin Seeds ≈9 grams per 1/4 cup
Pumpkin seeds are a fantastic source of plant-based protein and also offer essential minerals like magnesium, zinc, and iron. Rich in healthy fats and antioxidants, these seeds support overall wellness and can be easily incorporated into snacks and meals.

Tip: Keep a stash of pumpkin seeds handy for a quick and nutritious snack. Sprinkle them on yogurt, smoothies, or oatmeal. You can also blend them into homemade granola bars or use them as a crunchy salad topping.

3. Buckwheat ≈6 grams per cup (roasted/cooked)
Buckwheat is a nutritious, grain-like seed that provides all nine essential amino acids, making it a complete protein source. It’s an excellent alternative for those with oat allergies and is high in fiber and antioxidants, promoting digestive health and cardiovascular wellness.

Tip: Use buckwheat in place of rice or quinoa in your meals. It’s delicious as a hot cereal for breakfast or as a base for grain salads. Try making buckwheat pancakes or adding it to soups for added protein and texture.

4. Green Peas ≈8 grams per cup (cooked)
These little green gems are another great example of plant-based protein and are also rich in vitamins A, C, K, and several B vitamins.                                                                                                                                                                                   

Tip: Incorporate green peas into your stir-fries, soups, or stews. They can be blended into creamy pea soups or tossed into salads for a fresh, protein-rich addition. Frozen peas are a convenient option and retain their nutritional value.

5. Spirulina  ≈4 grams of protein per tablespoon
Spirulina, a blue-green algae, is a protein powerhouse, with about 4 grams per tablespoon. It’s a complete protein source, containing all essential amino acids, and is also rich in B vitamins, iron, and antioxidants.  

Tip: Spirulina can be easily added to smoothies. Blend a tablespoon into your favorite smoothie recipe or mix it into juice for a vibrant, green drink. It can also be added to energy balls or bars.

 

 

6. Broccoli ≈4 grams per cup (cooked)
Broccoli offers a surprising amount of protein for a vegetable. This cruciferous veggie is also packed with vitamins C and K, fiber, and various antioxidants. 

Tip: Roast or steam broccoli as a side dish or add it to casseroles and pasta dishes. It also works well in salads and grain bowls.

7. Guava  ≈4 grams per cup
Guava, a tropical fruit, stands out for its protein content among fruits. It’s also rich in vitamin C and dietary fiber, which aids digestion and supports a healthy Immune System.

Tip: When in season, enjoy fresh guava as a sweet snack. Add it to fruit salads or blend it into smoothies for a tropical twist. Guava can also be used to make refreshing juices or added to yogurt for added flavor.

Incorporating These Foods into Your Diet

Integrating these sources of plant-based protein into your daily meals is a great way to hit your protein goals while keeping things interesting. Whether it’s some sun-dried tomatoes adding a savory boost to pasta or a scoop of spirulina powering up your smoothies, these nutrient-rich foods are versatile and easy to work into your routine. 

By mixing and matching, you’ll discover endless combinations that not only meet your protein needs but also add a burst of flavor and variety to your meals.

If you ever wonder whether you might have sensitivities to any of these foods, bioenergetic testing can help uncover any imbalances. It’s a quick, non-invasive way to ensure your body thrives on your favorite foods.