Whether you’re plant-based, cutting back on meat or simply curious, it’s easy to get plenty of protein from plants. Many delicious, affordable foods are rich in protein, and including a variety through the day helps you get all the building blocks your body needs.
Here are fifteen plant-based protein sources to enjoy.
Legumes
1. Lentils. Quick to cook and perfect in soups, curries and salads.
2. Chickpeas. Lovely roasted, in hummus or in stews.
3. Black beans. Great in tacos, bowls and soups.
4. Pinto beans. Delicious in chilli and refried beans.
5. Green peas. A surprising source of protein, easy to add to almost anything.
Soy foods
6. Tofu. Versatile and mild, it takes on the flavour of whatever you cook it with.
7. Tempeh. A fermented soy food with a firm, nutty texture.
8. Edamame. Young soybeans, delicious steamed with a pinch of salt.
Nuts and seeds
9. Peanuts and peanut butter. A tasty, budget-friendly option.
10. Pumpkin seeds. Sprinkle on salads, soups or porridge.
11. Hemp seeds. Mild and nutty, great in smoothies and on yoghurt.
12. Chia seeds. Lovely in puddings, porridge and baking.
13. Flaxseeds. Add ground flaxseed to cereals and smoothies.
Grains
14. Oats. A comforting breakfast with a good amount of protein.
15. Whole-grain pasta. Contains more protein and fibre than white pasta.
Tips for getting enough
- Include a protein source at each meal.
- Combine legumes and grains, like beans with rice or hummus with wholegrain bread.
- Snack on nuts and seeds.
- Experiment with new recipes to keep things interesting.
A note of care
If you’re changing your diet significantly, especially if you’re pregnant, older or managing a health condition, plan with extra care for all your nutritional needs, including vitamin B12.
How little is enough
Try one new plant protein this week. A lentil soup, a chickpea salad or a handful of pumpkin seeds is a great start.
For more, read top sources of plant-based protein.
If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.