7 Plant-Based Foods That Pack More Protein Than Meat

Ready to eat more plant-based proteins but don’t know where to start?

Don’t worry, I’ve been there too, a lot of people mistakenly believe that meat is the only good protein source around.

There are many tasty (if made right) plant-based proteins that will give you as much, if not more protein than the same portion of meat. Let’s review some non meat/dairy protein powerhouses.

Lentils

Sure, the legume is small. But don’t let its tiny stature fool you: one cooked cup of lentils has 18 grams of protein. That’s more than the 16 grams you’d get from a 3-ounce serving of beef.

Brown, green and red lentils are all types of lentils, which have a mild, earthy taste that goes with most foods. You can put lentils in stews and soups, salads, stuffed in vegetables, in veggie burgers and more.

With so much protein and fiber, your energy and hunger are going to be well-mined under the cover of those lentils all day long, so don’t pass them up my friend. The good stuff’s all inside!

Nutritional Yeast

How can yeast be nutrient-dense? This stuff is unique. It’s a yellow powder with a cheesy umami flavor, and a 1⁄4 cup adds 8 grams protein all from plants.

Nutritional yeast is also full of B vitamins to help you produce energy and, best of all, it has absolutely no cholesterol or saturated fats like real cheese does.

Sprinkle nutritional yeast on popcorn, pasta, tacos, soups — pretty much anything you’d like to give that cheesy flavor to, without any dairy.

Hemp Seeds

Though they come from the same cannabis family as marijuana, yes, you won’t go flying into outer space.

These little protein-enriched wonders pack a whopping 10 grams of complete protein into just 3 tablespoons. That’s about as much protein as you’d get in the equivalent amount of ground beef.

Hemp seeds have a slightly nutty taste that goes well with yogurt, salads, oatmeal, smoothies, baked goods… you name it!

Aside from protein, they also supply you with anti-inflammatory omega-3 fatty acids, which are so good for your heart, brain and immune system.

Chickpeas

Chickpeas are not only easy on our minds and wallets, they are also easy on our palates. They have a nice nutty flavor and buttery texture. You have probably already had them in hummus and falafel, but if not try them in soups, salads, curries and in veggie burgers. The possibilities are endless.

Thanks to all that protein and fiber, chickpeas will satiate you for hours after your meal: no more post-lunch crash for you.

Tempeh

If you’ve ever seen it in a food store, it’ll still likely look a little weird. Tempeh is made from soybeans that have been fermented and then pressed tight into cakes.

A 3-ounce serving provides 19 grams of whey protein punch, and the fermentation imparts a delicious, smoky, nutty flavor.

It is such a density in texture, so much like meat, that you can crumble it over salads, sauté it with stir fries, grill it, bake it into chili — the list is endless.

Beans

Now beans may seem humble, but these inexpensive dried legumes are nutritional all-stars!

Kidney beans? Black beans? Pinto beans? Pick your favorite type — you’ll get at least 15 grams of healthy, hearty, and plant protein per good-sized cooked cup.

Yes, that’s right — they are also chock-full of fiber and they will not only keep you full of energy but leave you feeling sated for hours after.

You can add these nutritional food to soups, chili, burritos, rice bowls, tacos, and more!

Tofu

A 3-ounce serving of firm tofu provides 10 grams of protein for just 94 calories. Not half bad!

The best thing about tofu is that it is almost bland — almost invisible — so it takes on the taste of whatever you are making. Scrambled like egg. Baked. In desserts. Grilled. Sautéed. Have fun.

There are so many ways to prepare it, so many techniques for enjoying tofu’s silky texture, that it never hurts to experiment with this low-fat protein powerhouse.