12 Favorite Plant Sources Of Protein + 39 Plant Based Recipes | New Nostalgia (2024)

A question I get asked often as a plant- based eater, is “Where do you get your protein?” Thanks to the meat and dairy industry, we Americans have it drilled into our brains that we need huge amounts of protein, so getting enough protein the first thing on every one’s mind when considering eating less animal foods.

I will answer that question in this post and with the help of Dr. Fuhrman’s words below.

In North America, about 70 percent of dietary protein comes from animal foods. Worldwide, plant foods provide 84 percent of calories. The first scientific studies to determine human protein requirements were conducted in the 1950s. These studies demonstrated that adults require 20-35 grams of protein per day.[1]Today, the average American consumes 100-120 grams of protein per day, mostly in the form of animal products. People who eat a vegetable- based diet (vegan) have been found to consume 60-80 grams of protein per day,well above the minimum requirement.[2]More importantly, eating more plant protein is the key to increasing our micronutrient intake.

It is interesting to note that foods such as peas, green vegetables, and beans have more protein per calorie than meat. But what is not generally considered is that the foods richest in plant protein also are the foods richest in micronutrients-vitamins, minerals, fibers, bioflavonoids, & antioxidants. By eating more of these high-nutrient, low-calorie foods, you get plenty of protein and your body gets flooded with protective micronutrients at the same time. Animal protein does not contain antioxidants or phytochemicals and is filled with saturated fat – the most dangerous type of fat. Even a professional bodybuilder desiring to build half a pound of extra muscle per week only needs about seven extra grams of protein per day over normal intake. No complicated formulas or protein supplements are needed to get sufficient protein for growth, even in the serious athlete. Since exercise results in increased hunger, athletes consume more food (calories), which provides more protein.

This one is easy. I love buying them sliced thin to use on salads. Trader Joes has amazing Honey Roasted sliced almonds that make a salad taste like a treat. We will eat whole, raw & unsalted, just plain as a snack, or grind them into almond butter in the food processor. I use them in our Raw Taco “Meat” and will throw them into the base of Raw Raspberry Bliss Bars along with the walnuts. Trader Joes also has Dark Chocolate & Salted Covered Almonds. I eat a couple of these. At night. In bed. While reading. It makes me VERY happy!

More recipes from NN that use almonds:

Raw Cookie Dough Bites
Lemon “Larabar” Balls
Homemade Pesto
No Bake, No Sugar Chocolate “Larabar” Truffles
Delicious Strawberry-Kiwi Spinach Dump Salad
Fruit Pie With Apricot-Nut Crust
Chewy No Bake Granola Bars
Orange-Almond Polenta Cake With Strawberries

Guacamole of course. These are great thrown in smoothies instead of yogurt. It makes the most creamy smoothies ever! They are amazing in my Chocolate-Avocado Mousse with Raspberries recipe. They are good sliced thin on toast or thrown onto a sandwich or salad.

More recipes on NN that use avocado:


5 Minute Creamy Avocado Dip
Chocolate-Avocado Mousse with Raspberries
Green Smoothie Popsicles
5 Minute Lemon Basil Guacamole Dip

Oh I love my black beans! I eat some sort of bean daily and black beans are one of my favs. They are great in wraps, on nachos, on salads. I love them simply seasoned and on top of brown rice.

More recipes on NN that use black beans:

Go-To Easy Black Bean Soup



My Go-To Chili Recipe
Mom’s Taco Salad

We eat our broccoli raw, steamed and roasted. Raw broccoli dipped in hummus is a double- whammy for protein. I love to steam it and season with salt, pepper & finely grated lemon peel. Roasted is also a delicious way to eat broccoli.

Hummus makes me happy. I’ve been using it as a salad dressing. Make a big green salad, add veggies, apples, dried cranberries & slivered almonds. Top with a big blob of hummus. YUM! Hummus is great as a sandwich spread. I use it to make my most favorite Hummus Sandwich Heaven. Trader Joes has flat pretzel chips that go great with hummus. Also makes a very healthy veggie dip.

I have yet to post one of my favorite lentil recipes here on the blog–coming soon! Another favorite lentil recipe of ours is French Lentil Soup. I could eat this soup almost daily, it is THAT good. I make it every couple weeks. Lentils are a quick cooking bean, and super easy to make! We use them to make Red Lentil Sloppy Joes. Mmmm…

You all know I’m a HUGE fan of oatmeal. I eat it everyday. Here are the ways:

We use it as a dip for apples. We use on sandwiches, toast, or a dip for dark chocolate. We often top our bananas with it–slice banana lengthwise and smear with peanut butter–this is great way to add some protein to breakfast!

More recipes from NN that use peanut butter:

Peanut Butter Clouds
Fudgy Buttons

I need to experiment more with these. I have used them in this granola recipe and it was yummy. I also like them thrown on a spinach salad with along with chickpeas. Spinach, chickpeas and pumpkin seeds all contain protein so it is a great way to put protein on your salad without meat. What are ways YOU use pumpkin seeds?

If you can make rice, you can make quinoa. It is one part water to one part grain, just like rice. Quinoa is a STAPLE in our home. It is a grain that is full of protein. You can eat it hot or cold. It has a bit of a nutty flavor, and takes on whatever flavor you add to it. I love making cold quinoa vegetable salads in the summer, and eating it like you would a warm bowl of oats in the winter.

Also fromDr. Fuhrman

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