Vegetable protein sources with extra protein

Not in the mood for meat? There are also great plant-based protein sources with which you can cover your protein needs during training. We tell you the best and give you recipe ideas.

Yes, there is a lot of protein in meat. If you want to build muscles quickly, it is often recommended to eat a lot of it.

Fortunately, the protein supply also works great with plant-based protein sources.

We tell you in which vegetarian and vegan foods you can find a lot of proteins :)

Plant sources of protein are found primarily in legumes.

However, protein is not only used to build muscle. In a balanced diet, the body needs proteins. They take a key role for our body.

These foods contain particularly high levels of protein!

For this your body needs protein

• Muscle building

  The right protein sources will support you.

• Fat loss

  If you want to get rid of body fat and want a six pack, protein foods are a good choice.

• Concentration

  Protein has been shown to improve mood and help you focus better. Protein is said to be the main player when it comes to mental fitness.

Why plant-based protein sources focus on quality over quantity

If you want to achieve one of these three goals, the quality of the protein plays a major role.

No matter how rich a food is in protein, if the quality of the protein we eat is not right, our goals are a long way off.

Here applies: Who pay attention to quantity instead of quality, must know that the body can only really use half of the protein. Anyone who wants to build muscle needs high-quality protein.

Once you know good plant-based protein sources, you can easily incorporate them into your breakfast, lunch, and even dinner.

What distinguishes good sources of protein

Our body needs 22 amino acids. It can produce 13 of them itself. The other 9 it gets from the diet, they are called essential amino acids. And it is precisely these that determine the quality of our protein sources.

Depending on whether all 9 essential amino acids are in a food, they can be divided. Namely, into two groups: complete and incomplete protein sources.

Complete protein sources

Complete proteins contain all 9 essential amino acids. Most complete proteins are found in animal foods. These are the typical foods that come to mind when we think of protein foods: Meat, fish, dairy products and eggs.

But there are also some plant-based protein sources that contain complete proteins: Soy products, quinoa, buckwheat, hemp seeds, spirulina and Chia* Seeds.

Incomplete protein sources

There are a variety of foods that contain a large amount of protein. Nevertheless, the 9 essential amino acids are not contained in sufficient quantity to supply our body completely with it.

The solution: combine protein from incomplete protein sources with other proteins.

These are foods with incomplete sources of protein: Nuts, legumes, grains, vegetables and seeds.

It's all in the mix: Combined protein sources

Just because incomplete protein sources don't contain all the essential amino acids doesn't make them bad or inferior. You just need to mix them with other protein sources. That way you can make complete protein yourself.

Combine: rice and beans, spinach with almonds or peanut sauce with whole wheat pasta.

But you don't have to eat it all at once. You can also eat different proteins spread throughout the day. Our body needs time to digest the proteins properly.

Plant-based protein sources: The top 13 with recipe ideas

I have some great recipe ideas for you for a few plant-based protein sources. They are not complete recipes, but they should inspire you to be creative :)

Lenses

Lentils are one of the most protein-rich legumes. Because of their short soaking and cooking time, they are a perfect substitute for pasta, rice, etc. Most people only know these little protein bombs as a stew or some as a salad.

This is a great lentil recipe: cook the soaked lentils in salted water. Once they are soft, fry them with a diced onion. And your side dish is ready. You can also use this as a meat substitute in wraps. Add a sauce of sour cream and salad and you're done. :)

Admittedly: Visually, the small legumes do not make much. But it certainly tastes good.

Delicious lentil stew with potatoes!

Beans

The best-known legumes are full of protein. Whether black beans, kidney or pinto beans: There are a large number of different varieties. But they all have one thing in common: a high protein content.

As a salad, in sauces or mashed, salted and peppered - beans are very versatile. In autumn, a hot and spicy bean soup is super delicious.

The best vegan burger patties you've ever had!

Spirulina

Spirulina algae is considered a superfood. It contains a large number of nutrients and vital substances. And of course protein, otherwise it would not have ended up in our list :) Spirulina is mostly taken as a dietary supplement in our country. So in the form of powder or capsules.

Tofu

Whether grilled, fried or baked - with the right herbs tofu tastes just great. You can also buy it chopped - then it is ideal for sauces, smoothies or creams.

By the way, tofu, lettuce and avocado complement each other perfectly :)

Mmmhh delicious - tofu skewers from the grill!

 Hemp seed

The small seeds should not be missing in your diet. Simply sprinkle over muesli or salad and you're done.

Spinach

For a long time, spinach was considered the ultimate source of plant-based strength. Popeye got decent muscles from it and was able to meet any challenge.

However, the extremely high iron content was refuted - allegedly there was a calculation error. But that doesn't matter: at least the high protein content is true :) By the way, spinach tastes great as a salad - if you sprinkle a few almonds over it, you have made high-quality protein yourself.

Or just put it in the smoothie maker. Season to taste and blend with fruit or vegetables.

 Pumpkin seeds

Fancy a snack? How about pumpkin seeds? They provide protein and are great for snacking. Especially the salted ones. They also go great on salads.

Nuts

Hazelnuts, walnuts, peanuts, almonds - I could list long and many more. :) Nuts are a great plant-based protein source that are also great at keeping cravings at bay. A handful of almonds will give you 6 grams of protein and lower your cholesterol.

I sprinkle different nuts on my cereal and sometimes on the salad. This brings variety :)

Oatmeal

They are the fitness food par excellence. Few foods can rival oatmeal. They saturate for a long time and have a protein content of 15 %. The cheap flakes taste great in soy yogurt mixed with fresh fruit.

Psst: Do you already know our oatmeal patties?

Quinoa

Plant sources of protein are also often superfoods. The small grain is full of protein and indeed it provides complete proteins. Everything your body needs :) I use quinoa as a rice substitute. It's super great mixed with veggies or mixed into salad.

I also love sweet quinoa recipes with strawberries, blueberries or raspberries. Simply cook the small grains in soy or coconut milk.

The best snack ever: Quinoa porridge with raspberry cream!

Amaranth

Side dish fans should definitely try amaranth. The small grain is full of protein, magnesium and B vitamins. The pseudo-cereal tastes pleasantly nutty and tastes great in soups, as a side dish, as a vegetable casserole or simply sautéed in a pan with vegetables.

Flaxseed

Somewhat inconspicuous, small and brown they come along: The Flaxseed*. They taste all the better for it. It is best to add a tablespoon to muesli, a shake or a salad.

Chickpeas

Chickpeas are very versatile e.g. as a vegetable protein source in salads, wraps or stews. Pureed and refined with spices, they make a great hummus.

Mega delicious: chickpea salad with curry and vegetables!

Plant-based protein sources: A list of protein-rich foods

There are many sources of vegetable protein. We have here the best for you. The data are per 100 grams:

Vegetable protein sources in legumes

Fresh legumes

• Lentils - 24 Gram
• Kidney beans - 22 Gram
• Edamame and soybeans - 11 grams (complete proteins!)
• Chickpeas - 8 Gram
• Peas - 7 Gram
• Green beans - 2 grams

Canned legumes

• White beans - 9 Gram
• Soybeans - 8 Gram
• Chickpeas - 7 Gram
• Lentils - 6 Gram
• Kidney beans - 6 Gram
• Peas - 4 Gram
• Green beans - 2 grams

Vegetable protein sources in vegetables

• Spirulina (algae) - 57 grams (complete proteins!)
• Spinach - 3 Gram
• Mushrooms - 3 Gram
• Broccoli - 3 Gram
• Chanterelles - 2 Gram
• Potatoes and sweet potatoes - 2 grams
• Cauliflower - 2 Gram
• Zucchini - 2 Gram
• Eggplant/Melanzani - 1 gram
• Carrots - 1 Gram
• Tomato - 1 Gram

Vegetable protein sources in nuts and seeds

If you want to lose weight, you should not eat too many nuts. They contain a lot of protein, but at the same time a lot of fats.

• Hemp seeds - 37 grams (complete proteins!)
• Pumpkin seeds - 24 Gram
• Flaxseed* - 24 gram
• Pine nuts - 24 Gram
• Sunflower seeds - 22 Gram
• Almonds - 19 Gram
• Chia* Seeds - 16 grams (complete proteins!)
• Brazil nuts - 14 Gram
• Amaranth - 14 Gram
• Walnuts - 14 Gram
• Hazelnuts - 12 Gram

Plant protein sources in cereals

• Quinoa - 14 grams (complete proteins!)
• Oatmeal - 13 Gram
• Amaranth - 13 Gram
• Buckwheat - 9 grams (complete proteins!)
• Rice - 7 Gram

Whether athletes can get by with only plant-based protein sources

Yes, there is even a whole series of vegan athletes. However, if you are athletic and want to do without meat, you have to plan more time and study the subject well.

If vegetable protein sources are not combined well enough, performance also decreases.

Because especially during sports our body needs a lot of protein. Those who do a lot of sports have a higher need for protein.

What is the difference between animal and plant sources of protein

Which of these protein sources is better for our bodies has been debated for a long time.

Some scientists believe that animal proteins are healthier because they are very similar to our bodies.

Others are convinced that vegetable protein sources are better. With the right combination, it is no problem to get the same proteins.

These are the disadvantages of animal protein sources

Meat contains more fat and cholesterol. The amino acids that are in meat have more sulfur - this leads to the creation of an acidic environment in the body. You've probably heard this term in connection with hyperacidity.

Normally, however, this is not a problem - at least not if you eat enough alkaline foods.

Here you come to the article: Alkaline foods: Naturally against hyperacidity

Plant sources of protein and their disadvantages

Vegetable protein sources have the disadvantage that they usually contain incomplete proteins. It takes more effort to combine the right protein sources.

This is what happens in your body when you eat protein

I've heard that many times: I don't eat protein, protein makes you fat. Absolute nonsense!

Protein is essential for our body to survive. Every human cell consists of protein. No matter whether they are cells responsible for muscle building, concentration or digestion.

Our body needs 22 different amino acids to really get going. Not all of them are found in natural protein sources.

This is what happens when you eat protein

1. The protein is broken down into its components, the amino acids
2. Your body now builds new structures with the amino acids. It can produce up to 50,000 different variants of amino acids.
3. Enzymes, neutrotransmitters and hormones can be produced. If these substances are missing, our brain does not function properly - for example, you can not concentrate well and are in a bad mood.

Our conclusion

Even as a vegan, vegetarian and someone who doesn't like to eat a lot of meat, you can get your daily dose of protein without supplements.

What you need to consider is the quality of the protein. Plant-based protein sources provide you with enough protein and taste great even if you're not vegan. :)

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