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Goodness Guide to Plant-based Proteins & Meat-free Alternatives

December 20, 2021 Honest to Goodness

Protein helps you stay fuller for longer and is essential for muscles growth and recovery. Contrary to popular belief, you can eat your recommended daily intake of protein through plant-based sources.
Whether you’re following a vegan/vegetarian diet or just want to incorporate a few meatless meals into your diet, this list of our top plant-based protein sources and meat-free alternatives will come in handy!


1 cup cooked lentils = 18g protein

Lentils are a fantastic source of protein, carbohydrates and fibre, and it is very easy to make delicious filling meals!


Young Jackfruit is a fibrous fruit which is extremely versatile and perfect for meat-free dishes. Much like tofu, young jackfruit takes on the flavour of whatever you season it with and has a texture similar to pulled meat which is fantastic for creating meat-free tacos, burgers, sandwiches, salads + much more!


3 tablespoons hemp seeds = 10g protein

Hemp seeds are so full of protein and healthy fats such as Omega 3. They have a subtle nutty flavour and a small enough that you can sprinkle them on top of almost anything you can think of – smoothies, dips, soups, muffins etc.


3 tablespoons nutritional yeast = 12g protein

Nutritional yeast is inactive, toasted and fortified to be a great source of protein as well as Vitamin B12. Nutritional Yeast has a cheesy taste and is often used to create vegan cheese replacements. Add to your savoury baking, sauces, cooking or sprinkle over your dishes.


1 cup cooked chickpeas = 15g protein

Chickpeas and most other varieties of beans such as cannellini, adzuki and black beans, are naturally high in plant-based protein, along with an array of other vitamins including fibre, iron, potassium and manganese. Like lentils, chickpeas and other beans are the perfect ingredients for many filling, meatless meal recipes.


1/2 cup cooked quinoa = 7-9g protein

Quinoa is renowned for its protein content but it’s the type of protein, not the amount that makes it so impressive. Quinoa is one of the few plant foods considered a complete protein, offering all of the essential amino acids in sufficient amounts.


½ cup firm tofu = 10g protein

Tofu is created from the curds of soya beans. Tofu can be cooked and flavoured in many different ways, and is also a good source of calcium, magnesium and phosphorus and is low in sodium.


2 tablespoons of peanut butter = 15g protein

Now you have an excuse to add peanut butter to everything! Just two tablespoons contain around 15 grams of protein and plenty of healthy fats, vitamins and minerals.


2 tablespoons spirulina = 8g protein

Spirulina is a nutritional powerhouse. Derived from algae, this powder provides you with a high amount of protein, iron, thiamine and copper. Add a spoonful to your smoothies, juices or raw treats.


1/2 cup uncooked rolled oats = 8-9g protein

Rolled oats are a nutritious wholegrain classic. They are high in vitamins, antioxidants, fibre and are a fantastic source of energy. When making a bowl of porridge or muesli, you can add other protein sources such as hemp, almonds or peanut butter to create a protein-packed breakfast!


20 almonds = 5-8g protein

Almonds make a great high protein snack and can easily be added into an array of baking and cooking. Almonds also have high levels of amino acids and are rich in vitamin E.


Organic Banana Blossom is an ideal vegan fish or meat alternative. Its naturally mild flavour is an excellent base to take on tasty sauces and seasonings. With a texture and colour similar to fish it can be added to stir fries, curries or even used to make your own vegan fish and chips!

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