How Do Vegans and Vegetarians Get Their Protein?

Beans, Legumes & Lentils

Beans and legumes are a great example of plant-based sources of protein. There are endless options under the umbrella: black beans, garbanzo beans, kidney beans, lupini beans, and you can’t forget the lentils. Incorporate a cup of any of these and you’re getting up to around 40 grams of protein—that’s about as much protein as a chicken breast.

Quinoa

Then there’s the beloved quinoa, currently one of the shining stars of healthy, delicious eating. Not only is it easy to cook, it’s also a go-to ingredient for a well-balanced meal. One cup will give you nine grams of protein.

Chia Seeds

There are also ways that vegans and vegetarians can incorporate protein into their diet more subtly, like with chia seeds. Chia seeds are like the finishing garnish on a restaurant dish that doesn’t do anything but make the dish look prettier, except the seeds are actually doing something. Just adding two tablespoons to an açaí bowl or yogurt will provide six grams of protein.

Spirulina

Worth mentioning is also the lesser known spirulina, a powder that can be added (in small quantities) to your morning smoothie. Two tablespoons of this nutritious powder will give you the protein and energy-boost you need for the day.

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