How to Get Enough Protein on a Plant-Based Diet?

can they work on it. Protein is an essential macronutrient that is required by the body in order to carry out multiple metabolic functions. It primarily supports growth, maintenance, and repair. It is very important to have an adequate amount of protein in your body for it to function smoothly. Protein is also an important constituent of the muscle, hair, skin, and bones. A lack of protein may easily reflect on the poor quality of the respective physical attributes.

Yes, animal protein is good quality protein but when plant-based protein sources are eaten in combination and in adequate quantity they can definitely be as good as their counterparts.

Certain plant foods have significantly more protein than others. Let’s have a look at the different plant-based proteins foods that can be included in your daily diet to get enough protein:

Cereals

When it comes to cereals and grains, millets, quinoa, amaranth oats, and whole wheat grains are very good sources of plant-based protein. Most of them are gluten-free in nature as well and also have a high amount of fiber, vitamins, and minerals which make them a nutrient-dense ingredient. The protein quality of these foods can be improved by consuming them with pulses and legumes. These grains are protein-rich alternatives to rice and wheat flour which can be used in various traditional preparations. A quinoa khichdi, multi-millet roti, ragi flour with moong dal chilla are examples of plant-based protein-rich recipes.

Pulses and Legumes

Household pulses and legumes which include your dals sprouted and plain, Kidney beans, Bengal Gram, Black gram, Green Gram, chickpeas, mixed beans, and lentils are good protein sources. Lentils more specifically are nutrient-dense, they are rich in protein and contain a good amount of other nutrients as well. They also help to reduce the risk of other diseases. Again, having pulses and legumes in combination with protein-rich cereals will improve the protein quality of your meal.

Soybeans

Soybeans are considered a whole protein ingredient. They come closest to the quality of animal protein among all the plant-based protein options. Tofu, Tempeh, and Edamame are all soybean-based. Edamame are immature soybeans, tofu is made from bean curds and tempeh is made by cooking fermenting slightly mature soybeans and are high in probiotics as well. Both tofu and tempeh can be used in many recipes like soups, burgers, and chilis. Soymilk is also a high-protein plant-based milk alternative that can be consumed and also used in a variety of ways.

Nuts and Seeds

Nuts, seeds, and their derived products are extremely nutritious sources of protein and other micronutrients as well. Almonds, walnuts, groundnuts Pistachios and chia seeds, pumpkin seeds, sunflower seeds, sesame seeds are excellent protein-rich ingredients. Nuts and seeds are delicious and healthy protein-rich snacks or a great addition to meals. They are versatile and can be a part of sweet and savory dishes along with being an easy and independent quick fix.

Green Peas

Green Peas when served inadequate amount provides one with a good quantity of protein. It also is a fairly good source of fiber, vitamin A, C and thiamine, folate, and magnesium. Green peas can easily be incorporated in everyday home meals as well as fancy recipes like peas pulao, peas upma, peas paratha, green peas soup.