Plant Based Sources of Protein: Best 7 effective roots

You may know after finishing this article: Protein is an important element in keeping our body healthy. However, protein can be obtained in two ways, animal based and plant based. But animal based protein has some harmful aspects, if we take plant based protein then it is safe for our body.

Plant Based Sources of Protein, There is no doubt that the amount of protein you get in meat or dairy products will be much higher than the plant based vegetables.

But you have to take into account which one is healthier. Plant-based protein is more useful in general than in animal-based protein.

If you are going to start a weight loss journey then you must, of course, have sufficient protein intake, especially at breakfast. Because protein will help keep you satiated for a long time and hinder calorie intake, which is very important for your weight loss.

Also, plant-based protein usually carries fiber and antioxidants that will help keep you from deadly diseases, so adding plant-based protein to your diet as much as possible will help you lose extra weight as well as keep you healthy.

So let’s know about plant based protein, which will help you lose weight.


Best Plant Based Sources of Protein

Lentil can be one of the best sources of protein for your diet. You can get up to 18 grams of protein in one cup of cooked lentil. You can eat it with soups, salads and even cooking.

The International Journal of Molecular Sciences, published in 2017, says that lentil contains some ingredients that can prevent diseases such as obesity, cancer, inflammation and diabetes.

So add this food to your diet and try to live a healthy life.

More questions that may arise in your mind about eating lentil
Is it OK to eat lentils everyday?
  • Fiber improves your digestion, lentils are low in cholesterol and are resistant to diseases such as diabetes and colon cancer.
What are the side effects of eating lentils?
  • Excessive fiber can lead to problems like constipation and flatulence.
Which color lentils are the healthiest?
  • Black lentils are the best in terms of nutritional value. Half a cup of lentils contains 18g fiber, 26g protein, 960mg potassium, 100mg calcium and 8mg iron.
Should we eat lentils at night?
  • Lentil is a great source of tryptophan which can guarantee you a good night’s sleep.
Why do lentils make you fart?
  • Lentil contains fiber as well as raffinose and complex sugar which are not easily digested so it can be.

Synopsis: Lentils can be one of the components of your plant-based protein that can protect you from a variety of serious disorders.


It is one of the sources of unsaturated fats for the health of the heart. In each cup you will get about 41 grams of protein. So do you understand what a great source of protein it is??

Besides, you can also eat peanut butter, as that 1 tablespoon peanut butter contains 8 grams of protein that you will not easily find anywhere else.

Well, you should add it to your diet as quickly as possible.

More questions that may arise in your mind about eating peanut
is it ok to eat peanut butter everyday?
  • It can help meet your regular protein needs as well as keep the body healthy. So you can add it to your regular diet chart
Can eating too many peanuts be harmful?
  • It is usually eaten for a weight loss diet but plays an effective role in resolving heart and gall bladder problems. However, peanuts are high in calories so it should not be eaten in large quantities.
Who should not eat peanuts?
  • Peanuts can cause serious harm to those who usually suffer from problems such as type 2 diabetes and severe allergies.
Does peanut butter increase weight?
  • It is a very popular and nutritious food but it can increase your weight as it has high calorie content.
What is the best time to eat peanuts?
  • Usually soaked peanut is good to eat in the morning, as it will help keep you satiated which will help you to lose weight.

Synopsis: If you want to get more protein in very few foods then peanuts are one of them.


Plant Based Sources of Protein

Chickpeas may be one of the sources of your plant-based protein. Because in one cup of cooked chickpeas you can get up to 5 grams of protein.

You can eat it in different ways and you can even cook it with different vegetables. Besides, important ingredients like iron, fiber, folate, phosphorus are present in Chickpeas.

So it could be your package of vitamins and proteins. So try eating chickpeas regularly.

More questions that may arise in your mind about eating Chickpeas
Can I eat chickpeas daily?
  • Any type of beans is very important to reduce bad cholesterol in your body. So you can put this food on your diet chart
Can you eat too many chickpeas?
  • It will increase your blood potassium levels which will control your blood pressure but taking too much of it can cause kidney damage.
How much chickpeas can I eat in a day?
  • You can eat up to 1/4 cup daily considering your digestion. But you can gradually increase the amount when your body can tolerate
Can chickpeas give you food poisoning?
  • Uncooked chickpeas contain toxins called lectins that can cause food poisoning
Are chickpeas high in carbs?
  • Cooked chickpeas contain 27.4% carbs but 8% fiber. It also contains a lot of vitamins, minerals, iron and phosphorus. It is considered as the best plant based sources of protein.

Synopsis: Chickpeas are one of the best sources of protein and vitamins. If you want to take vitamins in addition to protein, you can choose it.


It is a grain ingredient, but rich in protein. In one cup of quinoa you can get up to 8 grams of protein which can play a big role in meeting your protein needs.

Experts also suggest that iron, magnesium and fiber are present in sufficient quantities. So try to take quinoa regularly.

More questions that may arise in your mind about eating Quinoa
What happens if you eat too much quinoa?
  • It is a high-fiber diet, which can lead to problems such as flatulence if consumed in excess of the required amount, and can cause your body to lose its ability to absorb other important nutrients
Does quinoa have side effects?
  • Although this food is high in fiber, calcium, potassium and iron, it can cause some problems for people with food allergies.
What is the best time to eat quinoa?
  • It is very easy to make which you can eat for breakfast, lunch or dinner but it is better to eat in the morning and at noon. It is better not to eat fiber rich food at night.
Is Quinoa anti inflammatory?
  • Quinoa contains a lot of anti-inflammatory phytonutrients which are very important for keeping the body healthy
Is quinoa a carb?
  • Although quinoa is high in fiber and vitamins, one cup of cooked quinoa contains about 39 grams of carbohydrates.

Synopsis: Quinoa can be one of your sources of protein, so keep it on your diet regularly.

Black Beans

Any type of bean is able to meet your protein needs, but black beans can help you more. Because it contains lots of dietary fiber in addition to protein, which is very important for your weight loss and weight control.

Also significant is the presence of magnesium, folate, and iron. So, adding beans to your diet regularly will not only help you stay healthy but also help you lose weight.

More questions that may arise in your mind about eating black beans
What happens if I eat beans everyday?
  • If you make it a habit to eat this food regularly, your weight will be under control
Is it bad to eat too many black beans?
  • Overdose does not cause serious problems, but it can increase the discomfort in your body. However, it can gradually increase the amount of food
Can I lose weight eating beans?
  • Since beans are high in protein and fiber, it helps to stay satiated for a long time, which helps you lose weight.
Are black beans a Superfood?
  • Black beans should be included in your daily diet as they contain a lot of fiber and protein. Moreover, it contains phytochemicals that protect your cells from being damaged
Which Bean has highest protein?
  • Soybeans contain high levels of protein.

Synopsis: Any bean can meet your protein needs, but black bean contains extra dietary fiber that will improve your digestion.



This may be one of the best sources of your protein, as there is up to about 33 grams of protein in each cup of Almonds.

Almonds also contain lots of vitamin E which is very beneficial for your eyes and skin. So you might want to consider adding it to your diet.

More questions that may arise in your mind about eating Almonds
How many almonds should you eat a day?
  • 1 ounce or 23 almond nuts can meet your daily protein needs
When should I eat almonds to lose weight?
  • Almonds you can eat at any time even if you go out and carry them in your bag
Can you eat raw almonds?
  • Yes, you can eat anyway
How many almonds should I eat a day for weight gain?
  • You can regularly eat 1/4 cup of almonds for weight gain which provides adequate amount of calories, protein and healthy fats.
Which Almond is best to eat?
  • Pistachios are the best quality almonds that are high in protein and fiber and low in calories and sugar.

Synopsis: Almonds will meet your protein needs as well as your vitamin E. So it should not be omitted from your food list

Chia seeds

If you want to lose weight then this food will be your choice. Because it contains all kinds of weight loss ingredients.

You can get up to 2 grams of protein in those tablespoons of Chia seeds, but they are more popular because they contain less calories and more fiber.

Moreover, omega-3 fatty acids to keep the heart healthy. So it’s a complete package to keep your body healthy.

Synopsis: If you want to eat low calorie and high fiber foods then this is for you. Moreover, it can meet your protein needs.

The Meat and Potatoes

Above we discussed Best Plant Based Sources of Protein. We can get protein from more different sources but plant based source is more effective for our human body. So we will consider that we should always have plant based protein in our diet


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