Top 10 Vegan 🌱 Protein Sources

Protein Sources from Plants 🌱 

Many people believe that animals are the main way to consume protein, yet there are many healthier, plant-based protein sources available.

 1. Black Beans 

Protein content: 1 cup = 15 g
Black beans also have fiber, potassium, folate, vitamin B6 and lots of phytonutrients. 

(* Canned beans are hard to digest as they will contain phytic acid which is hard to break down with people who have comprised digestion. Phytic acid impairs the absorption of iron, zinc and calcium. It may contribute to mineral deficiencies over time, but this is rarely a problem for those following well-balanced diets. All Beans contain oligosaccharides, a sugar that’s hard to digest.)

Black beans and lentils are the easiest beans to digest.

Great in: Tacos, Veggie Burgers, Chili, Soup

2. Lima Beans

Protein content: 1 cup = 14g protein 
Lima Beans provide a great source of minerals, such as iron, copper, manganese, calcium and magnesium.  (They are also the ‘beans that have the most potassium’.)

Great for: Veggie Burgers, Soup
 

3. Almonds 

Protein content: 1/4 cp = 12g protein in ¼ cup serving of almonds

Almonds are rich in energy (574 calories per 100g) and contain nutrients, minerals, antioxidants and vitamins that are essential to your body.

Great for: Salads, Snacking, Almond Milk  

Almond butter is a great alternative to Peanut Butter.   Almond Butter goes great with apples, pears, bananas, smoothies, or oatmeal.

4. Quinoa

Protein content: 1 cp = 8 grams

Quinoa is gluten-free, high in protein and one of a few plants that contains all nine essential amino acids. Quinoa is high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, Vitamin E and many crucial antioxidants. Quinoa also has a very low glycemic index, which is good for blood sugar control.

Great for: Quinoa is wonderful in salad, stews & soups.  You can also substitute quinoa for ground beef in a burger.

5. Buckwheat

Protein content: 1 cp = 6 grams

Contrary to its name, buckwheat is actually a fruit seed and not related to wheat. Energizing. Buckwheat is a gluten-free power food and a great source of easily-digestible proteins.

Buckwheat contains minerals including: manganese, copper, magnesium, & phosphorus.

Great for: Pancakes, Granola, Cereal

6. Soybean

Protein content: 1 cp = 18g
 Soybeans contain a lot of essential amino acids.  It’s important to choose 

“Organic” Soybeans, as many soybeans in America are Genetically Modified. Soy also contains a lot of “B-Vitamins”.

Great for: Meat & Dairy Subsitutes

7. Organic Tempeh

Protein content: 100 g Tempeh = 20g of protein 

Tempeh is a rich source of complete protein. It is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like

tofu. Tempeh contains more fiber and protein than tofu, and because it’s been
fermented, it’s easier to digest (than ‘Soy’).

Great for: Meat substitutes. Great for marinating, due to its dense consistency.

8. Hemp Seed

Protein content: 100 g = 31g of protein

Hemp seed contains all 22 known amino acids. (This includes 9 essential aminos that our body cannot produce on it’s own and must take from dietary sources.) Hemp is pexcellent 3:1 balance of omega-3, and omega-6 fatty acids. Hemp seeds  are also high in magnesium, a mineral that helps with relaxation, blood sugar control and blood pressure.

Great for:  Smoothies, Cereals

9. Hummus

Protein content: 100g = 8 grams

Hummus  is a great source of dietary fiber and is a low-glycemic index food. You can make hummus with  a can of chickpeas, a garlic clove, extra virgin olive oil, tahini, lemon juice and salt. Blend all ingredients.

Great for:: Veggie Dip, Sandwich Spread

10. Jackfruit

Protein content: 1 cup = 3 gram

Young  jackfruit actually looks like meat and offers high levels potassium, calcium and iron. It has a very mild flavor

 Great For:  Vegan  tacos, nachos, pulled ‘pork’ sandwiches, Tex-Mex, curry, and Asian dishes.

Wheat Germ for Weight Loss, Fiber, Vitamins

Wheat germ is a part of the wheat kernel. The germ is only a very small part of the kernel, approximately 2 ½ percent in total. The word germ does not have anything to do with bacteria; it simply refers to germination. The germ is the reproductive part that germinates and forms the wheat grass.


Wheat germ is a good source of fiber which has many benefits, which include

~ Improved bowel functions
~ Reduces Heart Disease & Diabetes, while preventing weight gain.
~ Lowered cholesterol and blood pressure
~ Helps elevate mood
~ High Protein (28% - more than most meats)
~ High in vitamin E - an antioxidant which is also good for the skin and anti-aging process


Wheat germ is a good source of:


* B vitamins such as folate, niacin, thiamin, and vitamin B6
* Calcium
* Complex carbs
* Fiber
* Folic Acid (great for Prenatal / pregnancy)
* Iron
* Magnesium
* Manganese
* Omega-3 fatty acids
* Phosphorous
* Potassium
* Protein
* Selenium
* Vitamin E
* Zinc

Nutrients:
Wheat germ contains many important nutrients, including healthy oils. Each ounce of toasted wheat germ--approximately 30 grams or 1/4 cup--contains 108 calories, 8.25 grams of protein, 4 grams of dietary fiber, 2 grams of sugar and 8 grams of starch. Each ounce provides 0.5 gram of monounsaturated fat and nearly 2 grams of polyunsaturated fat.


You can buy wheat germ health stores and many supermarkets. It can either be purchased in toasted or fresh form. (Because of the oils in wheat germ, it can become rancid if stored improperly. When you buy toasted wheat germ, check the expiration date on the package. Store wheat germ in an airtight container in your refrigerator or freezer to extend its shelf life. Once opened, it will last for about nine months in the refrigerator.)