View this post on Instagram[1]
You know you need protein to help build muscle [3] and keep you feeling full [4], 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 [5]), 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 [7] 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 [8] 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.