by Laurice Wardini

One of the biggest myths of the plant-based diet is that you can’t get enough protein. You absolutely can - you simply need to know what foods to eat. These days, plant based protein is easily accessible. Protein-packed foods and supplements are available on every aisle! 

Why the Myth?

You’re probably wondering – if it’s so easy to get protein then why is the myth so common? As with any diet, you can eat unhealthily or healthily. If you’re filling your plate with empty carbs like cookies, pasta, and bread, it’s no surprise to find out you’re not getting protein or other necessary nutrients. 

A whole foods, plant based diet is a completely different scene. It eliminates (or moderates) empty carbs and focuses on protein-packed, nutrient-dense foods. Let’s learn about some of the top sources of plant-based protein!


A Few Top Sources of Plant Based Protein


Lentils & Beans

Lentils and beans are some of the best sources of plant-based protein. They’re delicious and have an endless potential for recipes! You can make bean dips, salads, burritos, tacos, and so on. 

24g protein in 1 cup of black beans

16g protein in 1 cup of chickpeas

18g protein in 1 cup of lentils



Have you ever seen a plant based product made from pea protein? Many top plant based companies are using pea protein for their products – including many protein powders, Beyond Meat, Dr. Praegers, and more. 

For example, Ground Based Nutrition’s Superfood Protein powder is 100% plant-based using pea protein (among other plant-based protein sources) along with superfoods for extra nutrition. One serving contains 20g of protein, 2g of fiber, and 35% of your daily iron needs. It’s also gluten-free, soy-free, and sugar-free! The 0-calorie sweeteners stevia and monk fruit add a delicious taste. 

On a side note, iron is another hard nutrient to get on a plant based diet – check out our list of plant based sources of iron!

8g of protein per 1 cup of peas



Oats are a versatile food that have a good amount of protein. They can be used to make a typical oatmeal, delicious treats and snack bars, pancakes, and more.

16.9 grams of protein in 100g (about ½ cup) of dry oats


Nuts & Seeds 

Nuts and seeds are easy to eat and contain a surprising amount of plant based protein. Flax seed and hemp seed, for example, have a ton of protein and other nutrients that are difficult to get on plant-based diets (such as omega-6 fatty acids).

Nut and seed butters such as peanut butter and almond butter are high in protein as well!

Hemp seeds: 9g of protein per 1 oz

Squash & Pumpkin Seeds: 8.5g of protein per 1 oz

Peanuts: 7g of protein per 1 oz

Almonds: 6g of protein per 1 oz

Flax Seeds: 5.2g of protein per 1 oz

Peanut Butter: 7g of protein per 1 oz



If you can eat gluten, this soy-free meat alternative tastes great and is packed with protein. It contains just as much protein as animal sources! 

75g of protein per 100g of seitan


Nutritional Yeast

This popular powder is often praised for the cheese-like taste it can add to meals. Not only does it have a good amount of plant based protein, but it contains vitamin B12! This nutrient is very difficult to get – you almost always have to take supplements when sticking to plant-based foods. 

2 grams of protein per 1 tbsp


Get Creative!

Plant-based diets don’t have to be boring or repetitive – there is an endless amount of creative recipes that you can make! 

  • A pasta dish using pasta made from lentils or beans
  • Nut-based cheese using almonds, cashews, or macadamia nuts
  • Superfood protein pancakes
  • Variations of vegetable/bean bowls or salads
  • Veggie sandwiches with seitan slices
  • Protein powder bites or brownies
  • Chickpea “meatballs”
  • Hummus

Bottom Line

Overall, plant based protein is much easier to get than people think. It’s a breeze as long as you know what to look for! Even if you’re a fitness buff with high protein intake, it’s easy when you plant out your meals and create delicious protein shakes. A healthy plant-based diet for fitness is even better for you. 

Laurice Wardini
Laurice Wardini