What are the best vegan protein sources for meal planning?.

For those looking to boost their plant-based protein intake, numerous options exist. Legumes such as lentils and chickpeas provide substantial protein, while quinoa and brown rice are excellent grain choices. Additionally, nuts and seeds like almonds, chia seeds, and hemp seeds contribute healthy protein levels.

Key Facts

• Lentils contain about 18g of protein per cooked cup.
• Quinoa offers approximately 8g of protein per cooked cup and is a complete protein.
• Chia seeds provide about 5g of protein per ounce and are rich in omega-3 fatty acids.
• Hemp seeds contain around 10g of protein per 3 tablespoons.

Examples or Use Cases

• Lentil Soup: A hearty meal packed with protein and fiber.
• Quinoa Salad: Combine quinoa with vegetables for a nutritious side.
• Nut and Seed Granola: A protein-rich breakfast option.

Common Mistakes / FAQs

• Not diversifying protein sources: Relying on one type can lead to nutritional gaps.
• Ignoring whole grains: Whole grains complement legumes for complete proteins.