Plant-Rich Eating

The Truth About Protein

Plant food: vibrant, nourishing, and as beautiful as it is good for you.

When people hear “plant-based” or “plant-rich” eating, one of the first questions I often get is, “But where do you get your protein?”

There’s a long-standing misconception that protein can only come from meat, eggs, or dairy — and while these are certainly valid sources, they’re not the only ones.

The truth is: you can absolutely meet your protein needs through plants. While I personally follow a flexible approach and include dairy, eggs, and the occasional meat or chicken, I still eat mostly plants — and I feel energized, strong, and satisfied.

What many people don’t realize is how surprisingly protein-rich some plant foods are. Here are a few underrated superstars worth adding to your plate:

🥄 Tahini

Made from ground sesame seeds, tahini isn’t just for hummus.

Protein: ~5g per 2 tbsp

Bonus: High in calcium, iron, and healthy fats — great for bone and brain health.

🌱 Hemp Seeds

These tiny seeds are a complete protein, with all nine essential amino acids.

Protein: ~10g per 3 tbsp

Bonus: Loaded with omega-3s and magnesium for heart and hormone health.

🍫 Cacao Powder

Yes, your chocolate fix can help meet your protein goals — if it’s raw, unsweetened cacao.

Protein: ~4g per 2 tbsp

Bonus: Packed with antioxidants and mood-lifting theobromine.

🌿 Beans & Legumes

From chickpeas and lentils to black beans and kidney beans, legumes are a classic source of plant-based protein.

Protein: ~7–9g per ½ cup cooked

Bonus: Full of fiber, iron, and prebiotics to support gut and blood sugar health.

🍚 Quinoa

This gluten-free pseudo-grain is another complete protein.

Protein: ~8g per cooked cup

Bonus: Contains fiber, iron, magnesium, and antioxidants — perfect for bowls and salads.

🥜 Peanuts (and Peanut Butter)

Technically a legume, peanuts are a protein-dense snack or spread.

Protein: ~7g per 2 tbsp peanut butter

Bonus: Great source of niacin and heart-healthy fats.

🌰 Almonds

These crunchy nuts are protein-rich and packed with vitamin E.

Protein: ~6g per ¼ cup

Bonus: Also rich in calcium, magnesium, and antioxidants.

🥬 Tofu & Tempeh

Made from soybeans, these are go-to staples in plant-based kitchens.

Tofu Protein: ~10g per ½ cup

Tempeh Protein: ~15g per ½ cup

Bonus: Fermented (like tempeh) options support gut health and improve nutrient absorption.

🌾 Whole Grains (like Oats & Buckwheat & Teff)

Grains may not seem protein-heavy, but they add up — especially when combined.

Oats: ~5g per ½ cup dry

Buckwheat: ~6g per cooked cup

Teff: ~10g per cooked cup

Bonus: Provide complex carbs, fiber, and sustained energy.

🟤 Chia Seeds

Another tiny but mighty food, great in smoothies or overnight oats.

Protein: ~5g per 3 tbsp

Bonus: High in omega-3s, fiber, and antioxidants.

A plant-rich diet doesn’t mean giving anything up — it means adding more of the good stuff: fiber, antioxidants, vitamins, and yes, plenty of protein.

You don’t have to go 100% vegan to benefit. Even incorporating more plants into your meals can support your energy, digestion, and long-term health.

Start simple: try sprinkling hemp seeds into your smoothie, adding a spoon of tahini to your salad dressing, or stirring raw cacao into your morning oats.