18 Plant-Based Foods for Your Daily Protein

Protein is important for building lean muscle tissue, organ function, and for the proper regeneration process of building the tissues in your body. Protein is also important during times of healing in your body. But where do we get our protein? How much do we need?

When I was a kid, I remember watching Popeye on television. If you don’t know him, we was a cartoon sailor who had strong muscles and ate spinach for strength. That is so different than the message we hear today. Today, through marketing messages, we have reduced protein to be synonymous with animal products.

I am not against animal products, when they are humanely raised and fed clean food they can be eaten in moderation. But over the last 30 years, along with replacing fat with sugar in food products, we have gotten off balance in our eating. Most americans walk around thinking that protein equals animal products. That simply is not true.

Plants not only provide us with adequate amount of protein, but also antioxidants, fiber, phytochemicals, vitamins and minerals the body needs to function. Can you get enough protein on a plant-based centered diet? Yes!

Today I want to provide you with a snap shot of foods, how much protein 1/2 cup serves you and also the added benefits you get besides protein. Eating clean, non-processed animal products in moderation can serve an individual well, but over sizing your plate with animal products and a side of plants foods will greatly undernourish you from essential nutrition your body needs.

The average sized person only needs about 50 grams of protein. If you are trying to burn fat or have more muscle mass, you may want to consume more than that. At first, you may think it is impossible to get the amount of protein you need from plants, but if you eat your colors and create space on your plate for more veggies, you will find that it is easy to get the protein you need each day.

If you want to start switching to plant-based eating, I recommend you think through how you combine your foods, verses eliminating foods.

-Let your plant-based foods be more than a side. Include them in breakfast!

-If you are eating grains, combine them with colorful veggies and beans.

-If you are consuming animal based products, reduce the amount and combine it with extra veggies.

-Do not mix grains or beans with animal products.

Are you ready to eat more plant-based foods to get your protein? Is there one meal, one day, one week you can go without animal products on your plate? Check out the list below. Try replacing the animal products with some of these protein based plant foods and see how you feel. It will reduce your grocery budget and serve the long term health of you and our world.

18 Plant-Based Foods For Protein (per 1/2 cup)


1. Spinach

= 3g of protein plus Vitamin A, K, Lutein, zinc, selenium, maganese, flavanoids and more!

2. Kale

= 2g of protein plus omega 3 fats, magnesium, antioxidants, Vitamin A, and K, iron and more!

3. Beans

= 7-10g protein depending on the bean plus folate, fiber, Vitamin B6, potassium and more!

4. Quinoa

= 12g protein plus Vitamin E, Iron, Zinc, selenium and more!

5. Asparagus

= 2g protein plus Vitamin A, K, C, folate, potassium, antioxidants and more!

6. Cauliflower

= 2 g protein plus Omega 3 fats, carotenoids, Vitamin C and Complete Vitamin B’s

7. Brussels

= 2 g protein plus potassium, Vitamin K and more!

8. Broccoli

= 2.6 g protein plus fiber, calcium, zinc, selenium and more!

9. Almonds

= 4g protein plus Vitamin E, Magnesium and more!

10. Pumpkin Seeds

= 8g protein plus zinc, glutamate (for GABA), phytosterols (reduce LDL cholesterol) and more!

11. Chia Seeds

=24g protein plus omega 3 fats, fiber, calcium, antioxidants and more!

12. Hemp Seeds

= 20g protein plus excellent balance of omega fats, including GLA which helps balance hormones, Vitamin E, sulfur, zinc and more!

13. Steel Cut Oats

= 5g protein plus magnesium, copper, chromium, fiber and more!

14. Cashews

= 10.5g protein plus Vitamin E, K, B6, copper, zinc, magnesium, selenium, iron and more!

15. Nut Butters

= 6g protein plus Vitamin E, antioxidants, omega 3 fats and more!

16. Potatoes

= 3g protein plus copper, Vitamin C, manganese, niacin, fiber and more!

17. Organic Corn

= 2g protein Vitamin C, magnesium, potassium, and more!

18. Avocado

= 3g protein plus omega 3 fats, iron, calcium, zinc and more!





Kimberly Stewart
Kimberly Stewart

I am a wife, mom of 4, friend and neighbor and understand how hard it can be to implement health in our busy lives! I am an Integrative Holistic Health Coach and passionate about empowering others towards wellness in their everyday lives!