Good food, Good Life

What are the Protein Rich Plant Sources?



In the ongoing scenario, many of us are shifting from a non-vegetarian diet to a plant-based or vegan diet due to health challenges and to protect our planet. Therefore, to achieve the complete nutrition level you might face many challenges going vegan or vegetarian because it sometimes affects the protein intake. Do you know What are Protein Rich Plant Sources? If you want to know about it read this below article.

You are eating plant-based food and are pure vegetarian then it’s not tough for you to have and plan a protein-rich plant diet. Understand here the true sources of protein in vegetables (broccoli, mushroom), fruits(raspberries, peaches), seeds(sunflower seed), nuts(almonds, walnuts), etc. 

Are you aware of how much protein you require to take in your diet?? No!, It is 0.8grams of protein per kilogram of body weight. Do you know why protein is so important for our bodies?

Whey Protein Is Required for Our Body?

Proteins are made up of amino acids “the building blocks of life”. Our muscle, skin, tendons, cartilage, bones, hair, or even nails are all parts of the protein. The enzymes, hormones, antibodies, and different types of tissues to develop and work accordingly. The tissues develop in the new and shiny from the old and damaged ones. It transports necessary nutrients between cells.

Do you know 

{{Human body is made up of around 10k types of the protein itself to build up the enzymes? The Enzymes is a kind of protein}}

Protein is a combination of 22 types of amino acids, Out of which 9 are “essentials” for the body’s development. These essentials should be included in our daily diet, which can be easily derived from our food.

How to Calculate Protein Intake?

The RDA(Recommended Daily Allowance) for protein is 0.8grams of protein per kilogram of body weight. What is RDA? RDA is the number of nutrients required to meet the basic need of nutritional requirements.

To calculate your RDA for protein, divide your weight (in pounds) by 2.2 and multiply by 0.8!! For example, 140 pounds women would require approx. 51 grams of protein per day. (140lpb/2.2=64kgx0.8=51 grams)

The True Sources of Plant-Based Protein

Making a protein-rich meal doesn’t mean to include meat! Many protein-rich sources can be taken as a vegetarian diet. It is truly said that replacing animal protein with plant-based protein is highly beneficial for health. If you are health conscious, you can visit Trend Health.

Divide the protein sources into different categories because the good news is that the plant kingdom offers plenty of options to mix and match. Now try your hands and make healthy dishes with balanced protein levels with the given protein-rich food options.

  1. Legumes and Pulses:- Legumes are of two types Oil seed legumes which include soya beans(one of the great sources of protein is Tofu, Tempeh, and Edamame) and peanuts and fresh legumes which include fresh beans and fresh green peas.

Pulses are dried, edible seeds of grain legumes, which include beans, lentils, chickpeas, and dry peas as a high source of protein pulses.

  1. Seeds, grains, and grass:- Seeds such as Quinoa, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds. A really good option is to include them in your breakfast as they offer a good amount of protein.

Grains like cornmeal, wheat berries, teff, wild rice, millet, couscous, oatmeal, and buckwheat will give you a good amount of protein.

  1. Nuts:- Protein-rich nuts are almonds, peanuts, walnuts, and hazelnuts. They are a good dose of protein, in a handful, and are packed with fiber.  Always try to have only 30gm a day.
  2. Vegetables:- such as lima beans, broccoli, mushroom, spinach, artichokes, asparagus, corn, green peas, avocado, kale, baked potatoes, and Brussels sprouts are the best option for direct protein intake. 
  3. Fruits:- Guava, apricot, avocado, kiwi, blackberries, oranges, banana, raspberries, and peaches are good sources of protein.


The human body is designed in a way that has every capability to sustain and survive. It shows symptoms to communicate with you. If it is unable to retain muscles. It means you are not having enough protein, as you know every tissue or cell is made up of cells. The supply of oxygen from one cell to other depends on the amino acids which come from the protein. Therefore, make sure you include the correct portion of protein in your diet whether you are vegan or vegetarian.


Many folks make the mistake of “going vegan” and start consuming a lot of processed junk foods. True health comes from the correct diet which includes healthy food by Mother Nature. There is nothing hard to understand this simple logic.

Stay safe, stay healthy!

Leave A Reply

Your email address will not be published.