The best sources of plant-based proteins for vegetarians?

"So where do you get your protein from?" is probably one of the most common questions those practicing a plant-based diet are regularly asked. Fear around whether a plant-based diet provides enough protein and where to actually source it from seems to be the number 1 reason people don’t make the switch to becoming vegetarian or do it very poorly. Here is a comprehensive list of plant-based protein sources to help you make the switch or maintain a healthy vegetarian lifestyle with adequate protein.

I have divided the protein types into 3 categories here, as not all foods are created equal. Foods have different macro-nutrient profiles and these categories will help you understand which foods favour certain nutrients for your body.

STARCHY PROTEINS

• Lentils

• Chickpeas

• Beans: borlotti beans, black beans, black eyed peas plus many more

• Oats

• Quinoa

• Millet

• Amaranth

• Freekah

• Buckwheat

• Green peas

• Green beans

• Broccoli & cauliflower

• Spinach & kale

HEALTHY FAT PROTEINS 

• Nuts: almonds, walnuts, pistachio, cashew, pecan, brazil

• Seeds: flax, hemp, chia, pumpkin and sunflower seeds

• Organic tempeh

• Organic tofu

• Edamame

• Yoghurt

MOSTLY PROTEIN

• Spirulina & chlorella powder

• Nutritional yeast

• Quality protein powder: brown rice, pea, sprouted rice or hemp protein

• Eggs

Note: many vegetables, carbohydrates, and some fruits naturally contain trace amounts of protein as well (2-5g per serving depending on the food) offering us loads of nutrients, fibre and protein. Enjoy a varied diet of vegetarian whole foods and your protein intake will never be in jeopardy.