7 Plant-Based Foods That Contain More Protein Than Meat

Vegan and veggie eating made easier.

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This buddha bowl is full of healthy plant-based protein.

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More and more people are ditching meat and going veggie or vegan. Whether it’s for health reasons, ethical concerns, or to help the planet, one thing all share is the need to replace meat with plant-based protein sourcesBut that is surprisingly easy to do.

According to Healthline, a meatless diet can give you all the protein and nutrients you need. All it takes is a little planning. And today, there is a myriad of vegan products available in local supermarkets. So before you shop, check out these seven plant-based foods that have more protein than eating eggs, dairy products, and even meat.


Also called wheat gluten, this popular meat alternative contains 25 grams of protein making it one of the best plant-based protein sources. You can purchase seitan plain or in a variety of styles and seasonings in the refrigerated section of supermarkets and health food stores. Seitan can be fried, stir fried or grilled and can be easily incorporated into Asian dishes or even as a Thanksgiving plant-based main course.

Grilled vegan seitan steaks is loaded with protein.

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Tofu, tempeh and edamame all come from soybeans which is a whole source of protein that gives you all the amino acids that your body needs. You can use tofu which is made from bean curds and comes in a variety of textures in a wide range of dishes. Edamame can be boiled or steamed and eaten as is or used in cooked food. Even using soy milk in your latte or with your breakfast cereal (oats are also a good source of protein) will give you a protein boost.

Edamame is a great plant-based protein source

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Black Beans

Black beans are delicious to use in Mexican food as refried beans or in chili and they come packed with 15 grams of protein according to aMODRN. They are also super nutritious and full of antioxidants, calcium, and fiber. You can buy a variety of vegan patties and other prepared foods that are made from black beans in your grocer or health food store.

Black beans are full of protein and health benefits

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Quinoa and Amaranth

These ancient grains – actually pseudo-cereals – are complete proteins and can provide up to 9 grams of protein per serving. You can use quinoa and amaranth to replace rice, couscous, or other grains in your diet.  Amaranth is available as a flour so it can be used in baked goods. Besides the high protein count, the best thing about these grains is that they are gluten free.

The quinoa in this salad is a complete protein.

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Lentils are legumes that come in green, orange, and black varieties. You can use split lentils or dal in Indian cooking, or in hearty soups. They come packed with 18 grams of protein and are also a good source of a type of antioxidants, iron, folate and manganese. Another plus, Healthline notes, is that lentils contain a type of fiber that promotes gut health.

Lentils can be used to make healthy meals.

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Hemp seeds  contain 9.5 grams of protein; the same amount as eating a chicken breast. These seeds contain a complete protein according to aMODRN. Pumpkin seeds contain 9.2 grams of protein, sunflower seeds 5.4, flax 5.1 and sesame seeds 4.7. You can use these healthy seeds in oatmeal, granola, and salads. 

Roasted pumpkin seeds are full of protein

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These tasty tree nuts contain 6 grams of protein in a one ounce serving as well as a myriad of other health benefits. In fact, just one tablespoon of almond butter has the protein equivalent of drinking a full glass of whole milk according to Yogia Approved. So snack on natural almonds, add them to salads and vegetables, use them in baked goods or enjoy some healthy almond butter on whole grain breads.

Healthy almond butter is a good source of plant-based protein.

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