40 Plant-Based Protein Sources (and ways to incorporate)
Variety is key for getting all the essential amino acids from plant proteins.
You can improve nutrient content and digestibility of plant-based proteins by soaking and sprouting.
SEEDS & NUTS
hempseed
chia seed
flaxseed
sesame seeds
pumpkin seeds
sunflower seeds
almonds
cashews
brazil nuts
macadamia nuts
hazelnuts
walnuts
pecans
pine nuts
*find organic & non-GMO if possible
LEGUMES & BEANS
peanuts
peas
soy* (tofu, edamame, miso, tempeh)
kidney beans
pinto beans
black beans
navy beans
butter beans
garbanzo beans
mung beans
lentils
GRAINS
buckwheat
quinoa
millet
amaranth
sorghum
rice
corn*
oats
wheat
barley
rye
wild rice
9 WAYS TO INCORPORATE PLANT-BASED PROTEIN
granola
curry
soup
cold salad
oatmeal & museli
component of nourish bowl
hummus
nut & seed butters
fermented soy products
Are you a health educator that wants to use this content with your clients? Customize the handout template in less time than it would take to even think about hiring a graphic designer.
References
Protein and Amino Acids. USDA National Agricultural Library. Retrieved from https://www.nal.usda.gov/fnic/protein-and-amino-acids.
Haas, E. M; Levin, B. (2006). Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine. Celestial Arts.
Benincasa, P., Falcinelli, B., Lutts, S., Stagnari, F., & Galieni, A. (2019). Sprouted Grains: A Comprehensive Review. Nutrients, 11(2), 421. https://doi.org/10.3390/nu11020421