If you’re trying to eat more plant-based meals and wondering how to get enough protein, you’re not alone. Many people think you need to eat meat, eggs, or dairy to get strong muscles and stay full. But the truth is, there are lots of great sources of plant-based protein that can give your body what it needs without any animal products. And they’re not just healthy — they’re also easy to find, affordable, and tasty if you know how to use them.
Let’s start with lentils. These tiny legumes pack a big punch when it comes to protein. One cup of cooked lentils gives you about 18 grams of protein. They’re also full of fiber, which helps you feel full and keeps your digestion moving. You can toss lentils into soups, stews, salads, or even make veggie burgers with them. They don’t take long to cook, and you don’t have to soak them first like other beans.
Next up are chickpeas, also known as garbanzo beans. These round, beige beans are the stars of hummus but can do so much more. One cup of cooked chickpeas has about 15 grams of protein. You can roast them for a crunchy snack, toss them into a salad, or use them in a curry. They also blend well into dips and spreads, which makes them great for sandwiches or wraps.
Another excellent plant protein is tofu. Made from soybeans, tofu has about 10 grams of protein in just half a cup. It doesn’t have much flavor on its own, but that’s what makes it so versatile. It soaks up the taste of whatever you cook it with — like soy sauce, garlic, or spices. You can bake it, stir-fry it, or even toss it into a smoothie if you use silken tofu.
Tempeh is another soy-based food, but it’s firmer and has a nutty flavor. One cup of tempeh gives you a whopping 30 grams of protein, making it one of the best plant-based sources out there. You can slice it and sauté it for sandwiches, crumble it into pasta sauce instead of meat, or marinate and grill it for dinner. It’s also full of fiber and good for your gut because it’s fermented.
Quinoa is a grain, but it’s special because it’s a complete protein. That means it has all the amino acids your body needs to stay healthy. One cup of cooked quinoa gives you 8 grams of protein. It’s great as a base for salads, a side dish, or a breakfast bowl with fruit and nuts. It cooks in about 15 minutes and has a light, fluffy texture that works well with lots of different flavors.
Black beans are a popular food in many cultures, and they’re loaded with protein and fiber. One cup of cooked black beans has about 15 grams of protein. They’re great in tacos, soups, and rice bowls. They also work well mashed up as a base for veggie burgers. You can buy them dried and cook them yourself or just open a can — both are healthy choices.
Nuts are also a good source of plant protein. Almonds, for example, give you about 6 grams of protein in a one-ounce handful, which is about 23 almonds. They also give you healthy fats and vitamin E, which is good for your skin. Other good options are peanuts (which are technically legumes), pistachios, and cashews. Just watch the portion sizes, since nuts are also high in calories.
Seeds are small but mighty. Chia seeds have about 5 grams of protein in just two tablespoons. They also give you fiber and omega-3 fats, which are good for your heart. You can stir chia seeds into oatmeal, yogurt, or smoothies. When mixed with liquid, they form a gel, so they’re also great for making healthy puddings. Pumpkin seeds, also known as pepitas, are another strong option with 7 grams of protein per ounce.
Oats are another food people don’t always think of as a protein source, but they can really help. One cup of cooked oats gives you about 5 grams of protein. You can boost the protein by adding almond butter, chia seeds, or soy milk. Oats are great for breakfast, of course, but they can also be used to make veggie patties or healthy snacks like oat bars.
And finally, let’s not forget about green peas. These little guys are more powerful than they look, with 8 grams of protein in one cooked cup. You can mix them into soups, stews, or pasta dishes. You can also mash them for a simple side dish, or blend them with herbs and olive oil for a green dip. Frozen peas are easy to keep on hand, and they cook up fast.
So if you’re worried about getting enough protein without eating meat or dairy, don’t be. With foods like lentils, chickpeas, tofu, tempeh, quinoa, black beans, nuts, seeds, oats, and peas, you’ve got plenty of delicious, affordable, and easy-to-use options. Each of these gives your body the protein it needs to build muscle, stay full, and feel good. You don’t need to be a fancy chef or have a huge budget to eat well. Just start adding a few of these foods into your meals and see how good you feel. Your body — and your taste buds — will thank you.