You know you need protein to help build muscle and keep you feeling full, but there’s a major myth that you can only get adequate protein from animal products. If you’re a strict vegan, or just looking to cut back on your meet consumption (like a reducetarian), you can still get your fill of protein from plant-based sources.
Sometimes, plant-based protein powders aren’t feasible or easy to get into your diet. Instead, nutritionist and body transformation coach Matt Fowl (@bodyfreshfitness on Instagram) shared some good sources of plant-based protein per cup. He recommends:
Tempeh: 30 grams
Almonds: 20 grams
Lentils: 18 grams
Chickpeas: 15 grams
Quinoa: 11 grams
Peas: 9 grams
Oats: 7 grams
Spinach: 5 grams
“Many experts agree that a well-planned vegetarian or vegan diet can provide you with all the nutrients you need,” Matt wrote in his Instagram caption. “Certain plant foods contain significantly more protein than others. And higher-protein diets can promote muscle strength, satiety, and weight loss.”
If you’re stumped on how to get your protein, stock up on these sources to reach your fitness and weight-loss goals.