Plant-Based Protein: Complete Guide for Every Diet

Why Plant Protein Matters

Plant-based proteins come with fiber, vitamins, minerals, and antioxidants that animal proteins lack. They’re also better for the environment and often more affordable.

Best Plant Protein Sources

• Lentils: 18g protein per cup, plus fiber and iron
• Chickpeas: 15g protein per cup, versatile and filling
• Quinoa: 8g protein per cup, a complete protein source
• Tofu: 20g protein per cup, absorbs any flavor
• Tempeh: 31g protein per cup, fermented and gut-friendly
• Edamame: 17g protein per cup, perfect for snacking
• Hemp Seeds: 10g protein per 3 tablespoons
• Nutritional Yeast: 8g protein per 2 tablespoons, cheesy flavor

Complete vs Incomplete Proteins

Most plant proteins are “incomplete” — they lack one or more essential amino acids. But eating a variety of plant proteins throughout the day provides all essential amino acids naturally.

Protein Combinations

Classic combinations like rice and beans, hummus and whole grain pita, or peanut butter on whole wheat bread provide complete protein profiles that rival meat.