Plant-Based Protein Sources You Should Know

Top Sources (per 100g cooked)

1. Tempeh - 20g protein

2. Tofu - 17g protein

3. Lentils - 9g protein

4. Chickpeas - 9g protein

5. Black beans - 9g protein

6. Edamame - 11g protein

7. Quinoa - 4g protein (complete amino acid profile)

8. Hemp seeds - 32g protein per 100g

9. Peanut butter - 25g protein per 100g

10. Nutritional yeast - 50g protein per 100g

Combining for Complete Proteins

• Rice + beans
• Hummus + pita
• Tofu + rice
• Lentils + whole grain bread

Easy Swaps

• Beef burger → Black bean burger
• Chicken stir-fry → Tofu stir-fry
• Dairy milk → Soy milk (most protein)
• Eggs → Chickpea flour scramble