Top 10 Plant-Based Protein Foods You Should Be Eating

by DailyHealthPost Editorial

plant-based protein

Protein intake rules of thumb (11):

  • To gain muscle, protein intake should be .7-1 gram per pound of body weight.
  • To lose weight, proteins should make up 30% of total daily calories.
  • Elderly people (over sixty-five years of age), .45-.6 grams per pound of body weight.
  • Very active people, .5-.65 grams per pound of body weight.
How Much Protein Do You Need Per Day?

The Importance of Protein Sources

Meat, fish, dairy, and eggs are rich in proteins. In addition, meat contains considerable saturated fat and it’s best to limit those. Further, conventionally-raised animals are infused with chemicals that are best to avoid.

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Eggs are remarkably nutritious but eating too many over a period of time can lead to sensitivity for some people. Animal proteins are also a challenge to digest and can tax the liver and kidneys. Here’s a list of plant-based proteins you’ll want to add to your diet. These sources are easy to digest and are loaded with vitamins and antioxidants that are beneficial to your health.

10 Plant-based Protein Foods

Here’s a plant-based protein list that contains more protein gram-for-gram than an egg (a 50g egg has 6g of protein):

1. Almond Butter

Almond butter contains 2.4g of protein per every tablespoon (12). The rest of its nutritional profile includes dietary fiber, vitamin E, calcium, iron, potassium, magnesium, and phosphorus.

2. Cacao Nibs

Cacao nibs are actually bits of cacao seeds that have been roasted and cut into pieces. They have a distinctly cocoa flavor but no sugar (no, they don’t taste quite like a candy bar).

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Its antioxidants reduce inflammation and though its protein content is a more modest 7g per 50g, the broader nutrition profile more than makes it up to rank them as a superfood (13).

Rich in fiber, iron and other minerals, it’s easy to add these to whatever you like to eat or right out of your hand.

3. Chlorella

Chlorella is a superfood alga that grows in fresh water.

It can boast 29g of protein per 50g of weight. Known as a detoxifier for the body (including heavy metals), it also improves insulin sensitivity and is rich in vitamin A and zinc.

You can find a recipe for a detox smoothie with chlorella and cilantro here.

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