1. Tofu and Tempeh
- Tofu is super versatile — bake it, fry it, or add it to stir-fries and bowls.
- Tempeh is fermented and has a nutty flavor, packed with even more protein and gut-friendly probiotics.
Protein: About 15–20g per serving.
2. Lentils
- Great for soups, salads, curries, and even tacos.
- Red lentils cook in just 15 minutes, making them perfect for quick meals.
Protein: About 18g per cup cooked.
3. Chickpeas
- Toss them on salads, roast them for a crunchy snack, or blend into hummus.
- Chickpeas are full of fiber too, helping you stay full longer.
Protein: About 15g per cup cooked.
4. Quinoa
- A complete protein — meaning it has all nine essential amino acids.
- Great as a base for salads, bowls, or side dishes.
Protein: About 8g per cup cooked.
5. Hemp Seeds
- Sprinkle on smoothies, oatmeal, or salads.
- Super rich in omega-3 fats too!
Protein: About 10g per 3 tablespoons.
6. Edamame
- Young soybeans you can steam or snack on.
- Perfect for tossing into salads, rice bowls, or eating plain with sea salt.
Protein: About 17g per cup cooked.
7. Black Beans and Other Legumes
- Easy to add to wraps, bowls, or homemade veggie burgers.
- Affordable, filling, and high in fiber too.
Protein: About 15g per cup cooked.
Final Tip
Mix and match different plant-based proteins to keep your meals exciting and balanced.
Adding even a small handful of seeds, beans, or tofu to your plate can boost your protein — no complicated recipes needed!
