Top 10 Plant Based Protein Sources
By Awesome Supplements, Read time: 4 minutes
Why is Protein so important in our diet?
Consuming adequate protein is essential for developing muscle mass; it’s the building blocks of our muscles after all. This is important for the everyday individual but during times of injury when are soft tissues are working even harder to repair themselves, consuming a good quality protein becomes even more important.
Protein also keeps us fuller for longer, great for anyone looking to drop a few pounds or for people who don’t have time to eat a a lot during the day.
So in brief, whether you’re looking for gains in the gym or after some weight loss, consuming adequate protein is pretty darn important.
What are the challenges?
Now, it would be remiss of us not to recognise that consuming enough protein can be quite a challenge. Firstly, it can become quite expensive (and we’re all feeling the pinch at the moment). But also, if you don’t have a massive appetite, feeling full on protein may stop you from consuming enough of the other important food groups. Also, it can be quite natural to think of protein as only to be found in meat and fish. And there’s a growing population of people who don’t eat either of these, as we at Awesome Supplements know only too well.
But fear not, as a 100% plant-based company who takes nutrition and sports performance incredibly seriously, we’ve put together our top ten list of plant based protein sources.
Top 10 plant based protein sources - let's get started
Yes, we’re going to put own product at the top of the list and why wouldn’t we? Taking a protein powder is economical, easy to consume on the go and not as filling as a big meal. So, if you want a healthy dose of protein (21.6g per serving to be precise), look no further. With 4 different flavours to choose from, we’ve got all tastes covered. Oh, and it contains a complete amino acid profile as well. What do we mean by that? Well, a scoop of this will contain all 20 amino acids. So rather than having to mix your sources to get the full quota, just have a scoop of this and you know you’ve got them!
2. Tofu
Tofu originates from bean curds that are pressed together and is easy to add to stir fries, casseroles, curries and soups. It’s can be bought flavoured but you’ll find that it does absorb flavours well during the cooking process. So adding it naturally to a curry, for example, will still give you a tasty meal.
Tofu can be bought at all supermarkets nowadays and can even come prepared. Expect to get around 12g of protein per 100g consumed.
3. Tempeh
From the same family as tofu, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block. Its flavour is quite nutty and again, like tofu is versatile in its use. We like adding it to a stew to give it bulk and an awesome flavour. Tempeh contains around 21g of protein per 100g consumed.
4. Beans
How can we ignore the humble bean in our list of protein sources? Think kidney, black, edamame as great sources. Again, use them to bulk out casseroles, stews and soups to give you a protein boost as well an awesome boost of flavour. Half a can of kidney beans or black beans will give you around 9g of protein whereas 100g of edamame beans contains around 14g.
5. Oats
Having your 40g of morning porridge will give you a 5g serving of protein. Make this with soy milk and you’ll increase this amount. Add a scoop of Awesome Protein and….well, you know the rest.
6. Spelt
Spelt is a type of wheat so choosing this bread on occasion is going to boost your protein intake. It contains around 14g of protein per 100g.
7. Quinoa
Love it or hate it, quinoa is a useful component for your store cupboard. Make your porridge with it or use instead of rice or pasta to accompany your meal. 100g contains around 4g of protein (but it all adds up).
8. Nuts
Nuts (including nut butters) are a great source of protein. Eating them at their natural source is best for retaining their nutrients. Remember however, that they can be high in calories so small portions are best. A 30g serving of walnuts, for example, will give you just over 4g of protein.
9. Chia seeds
These versatile seeds are another awesome way to include protein in your diet. Sprinkle on cereal or salads or add into a smoothie to boost your intake. A 30g serving will give you around 10g of protein
10. Pea protein
Another powder option here. You’ll get all nine essential amino acids. It’s relatively mild in flavour but added to a smoothie you’ll again, boost your protein intake. A 10g serving will typically give you 8g protein
We hope this helps! If you need some fresh ideas for how to cook your protein porridge or incorporate our Awesome Protein into tasty recipes, we've got loads of inspo for you here
