Plant-based Protein Sources

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Plant-based diets are thought to be low in protein, however, here are many plant-based proteins that are perfect and can easily reach the recommended daily intake requirements:

Oats: Oats are among the healthiest grains on the planet

They are loaded with healthy fibres, magnesium, manganese, thiamine (vitamin B1) and several other nutrients.

Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.


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Nutritional yeast: Nutritional yeast is an excellent source of vitamins, minerals, and high-quality protein.

Protein content: Typically, one-quarter of a cup of nutritional yeast contains: 60 calories and 8 grams (g) of protein

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Nuts and seeds: They are loaded with important nutrients, including fibre, vitamin E, manganese and magnesium.

Protein content: 13% of calories. 6 grams per ounce (28 g), with 161 calories

(Pumpkin seeds) They are incredibly high in many nutrients, including iron, magnesium and zinc.

Protein content: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.

Other High-Protein Seeds: Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%)

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Soy: Soy comes in many different forms: Tofu, tempeh, edamame, soy beans. Soy is a complete protein that contains all of the essential amino acids that are required to build muscles and keep the body healthy and functioning.

Protein content: These all range from 10-15 grams of protein per 1/2 cup.

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Mycoprotein (Quorn): Mycoprotein (quorn) is a really good source of protein that was developed by growing a fungus in vats (considered part of the mushroom family) that is turned into mycoprotein and packed with complete protein. Not all the products are vegan friendly but there are some amazing vegan products they have produced.

Protein content: Quorn has 13 grams of protein per 1/2 cup serving.

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Legumes, Pulses & Grains: This is a large list of food products such as beans (many types), lentils, chickpeas, brown rice, quinoa, buckwheat, couscous...the list goes on!

Lentils are among the world's best sources of plant-based protein and are an excellent food for vegetarians and vegans.

Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.

Quinoa is a seed/grain that is currently among the world's most popular superfoods. It is high in many vitamins, minerals and fibre, and is loaded with antioxidants.

Protein content: 15% of calories. One cup (185 g) of cooked quinoa has 8 grams, with 222 calories -1 cup of quinoa contains 8 grams of protein

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Seitan: Seitan consists almost entirely of wheat gluten, but it is still a nutritious food that is high in protein and minerals while low in carbs and fat.

One serving of seitan (made from one ounce of vital wheat gluten) contains:

Protein content:  21 grams protein

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