1. Almonds

Nuts, especially almonds, are high in protein. In an ounce of almonds, there is about six grams of protein and 160 calories (which is the lowest amount of calories per ounce in all nuts). Along with protein, almonds are also full of healthy fats and fiber. All three of these necessary nutrients make you feel full longer and help you to repress your cravings.

2. Quinoa

Quinoa isn’t just known as “The Mother of All Grains” for no reason at all. The delicious protein source contains over 8 grams of protein in just one cup and cooks in less than 20 minutes. Within that one cup, you will also be getting over 5 grams of fiber, and many vitamins and minerals such as calcium, iron, magnesium, B vitamins, and zinc.

3. Tempeh

Made from soybeans, tempeh is one of the most protein-dense plant-based proteins, containing the same amount of protein as meat. In one cup of tempeh, there is about 320 calories and over 30 grams of protein. If you think that that’s the only good thing about tempeh, you’ve forgotten that it’s high in fiber, is digested easily, has natural antibiotics, reduces cholesterol, decreases menopausal symptoms, aids in muscle recovery, and can provide the flavors of whatever you choose to cook it with.

4. Edamame

The Centers for Disease Control classify edamame as the only plant-based protein that is a complete protein. This is due to the fact that the green soybean contains all nine essential amino acids, and its protein content is closely related to the protein content in animal sources of protein. In just 1/2 a cup of edamame, you will gain over 11 grams of protein. Edamame is also free of cholesterol, low in saturated fat, and high in both Vitamin C and dietary fiber. There are so many health benefits that come from eating edamame as a source of plant-based protein, and there are also many satisfying recipes to make with edamame. 

5. Non-Dairy Milk

Getting an upset tummy is a very common side effect from drinking dairy milk. On top of this discomfort, dairy milk is also said to cause diabetes, heart disease, cancer, joint pain, and even bad skin reactions. Dairy milk can also be full of unnatural hormones and pesticides–two things that can negatively impact your health.

Non-dairy milks, on the other hand, provide many more benefits and fewer negative side effects. Contrary to popular belief, plant-based milks actually contain more calcium than dairy milks, usually contain less calories, are cholesterol-free, usually cost less money, are cruelty-free, are easier to digest, and still contain protein. Soy milk is the most protein-dense of non-dairy milks. It contains 6-8 grams of protein per cup and can contain as little as 90 calories per cup. Other types of plant-based milks include rice milk, pumpkin milk, coconut milk, hemp milk, sunflower milk, and flax milk. Although some of these non-dairy milk choices contain less protein per cup when compared to dairy milk, they also contain less calories–which means you can still get the same amount of protein in as non-dairy milk. You just get to drink more of it!