There are many types of plants rich in protein that you can incorporate into your family’s daily meals. If you are vegetarian or prefer not to consume animal products, you can easily supplement your diet with the following natural foods to replace animal protein.
Plant-Based Protein Sources to Replace Animal Protein
1. Legumes
Legumes (such as green beans, red beans, peanuts, etc.) are always a great source of protein for vegetarians. A serving of beans contains about 7.9 grams of protein, equivalent to a cup of milk, while two cups of red beans provide 26 grams of protein. Nutrition experts recommend that women need to consume 46 grams of protein daily, while men should aim for 56 grams.
Lentils: A staple in Indian cuisine, these yellow, red, green, or brown legumes can last for months in your pantry, whether bought dry or canned. Each spoonful of lentils provides a substantial amount of nutrients, including protein, iron, calcium, and fiber, along with heart-healthy polyphenols. The high fiber content in lentils helps reduce blood cholesterol levels. Lowering cholesterol reduces the risk of heart disease, stroke, and cleanses the arteries. In addition to fiber, lentils also contain folate and magnesium, which contribute to heart health. One cup of lentils contains about 18 grams of protein per serving (approximately 228 grams).
Chickpeas are versatile, nutritious, non-allergenic, and affordable.
Chickpeas: Chickpeas provide a high amount of protein, about 15 grams per cup. You can substitute this legume for pasta, rice, fries, and ice cream. Chickpeas are versatile, nutritious, non-allergenic, and affordable.
Black Beans: Black beans have a high carb content (40 grams), but these carbs are naturally formed, unlike those found in bread and pastries. Alongside protein (15 grams per serving), these beans are also a source of fiber—specifically soluble fiber, which is linked to lower bad cholesterol levels, according to nutrition expert Samantha Cochrane from Ohio State University. This is why black beans are often considered heart-healthy foods, as high cholesterol can lead to heart disease and related issues. In addition to protein and fiber, black beans are rich in other nutrients, including 46 milligrams of calcium and antioxidants like phytochemicals from plant sources, which help reduce cancer risk.
2. Quinoa
Most seeds tend to have low protein content, but quinoa stands out with over 8 grams of protein per cup—containing all nine essential amino acids that the body needs for growth and recovery but cannot produce on its own. Therefore, quinoa is considered an excellent source of protein and a superfood for weight loss.
3. Sesame and Sunflower Seeds
These seeds contain a high amount of protein and healthy fats. Among them, sunflower seeds have the highest protein content, followed by sesame seeds. Specifically, half a cup of sunflower seeds contains 14.6 grams of protein, while half a cup of sesame seeds contains 10.8 grams.
4. Edamame
Compared to most plant-based protein sources, edamame has a higher protein content, around 19 grams per cup. These immature soybeans not only provide protein but are also a good source of fiber, folate, and potassium.
A recent meta-analysis showed that soy-based foods like edamame may reduce the risk of cancer.
5. Dark Green Vegetables
In general, leafy greens do not contain as much protein as legumes and grains, but certain dark green vegetables (such as spinach and broccoli) contain a significant amount of protein along with antioxidant compounds and fiber that are beneficial for heart health. For example, one cup of raw spinach contains 2.1 grams of protein, while one cup of chopped broccoli contains 8.1 grams.
6. Soy Products
Soy-based dishes are among the richest protein sources available for vegetarians. A cup of tofu contains about 40 grams of protein.
7. Plant-Based Butters
All grains are rich in protein and healthy fats, making them a valuable part of a vegetarian diet. Plant-based butters, such as peanut butter or almond butter, are excellent sources of protein, according to Elle Penner, a nutrition expert from health websites MyFitnessPal.com and Nutritionella.com.
8. Seitan
This is a popular meat substitute among vegetarians. Each cup of seitan provides up to 72 grams of protein, more than tofu. With its chewy texture and meat-like fibers, it is often used in dishes that replace chicken or duck.
9. Plant-Based Milk
Plant-based milk is not only a good substitute for those who are lactose intolerant but also a great addition to any diet. Unsweetened soy milk provides the most protein (4-8 grams of protein per 226 grams), while almond, hemp, and rice milk contain about 1 gram of protein per cup.
10. Unsweetened Cocoa Powder
According to nutrition experts, one tablespoon of cocoa powder, used for beverages or as an ingredient in baked goods, contains about 1 gram of protein.
11. Brown Rice
Replacing white rice with brown rice or whole grain rice at each meal not only provides an additional 2-3 grams of protein (5-6 grams of protein per cup of brown rice) but also adds various B vitamins and plenty of fiber.
Brown rice is truly not difficult to eat. If you need to get used to it, you can start by mixing white rice with brown rice, gradually moving to cooking and eating only brown rice.
For those who are very active or looking to increase their protein intake, you can cook brown rice with various legumes.
Similarly, when it comes to bread, if you have the choice, opt for whole grain bread instead of white bread for better health.
12. Oatmeal
Oats are becoming increasingly popular in Vietnam. In the West, oats are often eaten for breakfast or used as an ingredient in bread and cookies. One of the advantages of oats is that they cook very quickly; when cooked, they become creamy like porridge. Alternatively, oats can be soaked overnight in various types of milk and enjoyed in the morning. A serving of oats (45g) contains about 6g of protein. Mixing oats with soy milk, adding a sprinkle of almonds, and some fresh fruit creates a perfect breakfast!