1. Lentils

Protein: ~18g per cup (cooked)
Lentils are one of the best and most affordable sources of plant protein. They’re also packed with iron, folate, and fiber, which support energy and gut health.

How to use: Add them to soups, curries, or toss with roasted veggies and vinaigrette for a quick salad. Red lentils cook fastest and are great for stews; green or brown lentils hold their shape for salads.

2. Chickpeas (Garbanzo Beans)

Protein: ~15g per cup (cooked)
Chickpeas are incredibly versatile — you can roast them for snacks, blend them into hummus, or use them in curries. They’re rich in protein and complex carbs that keep you full longer.

How to use: Toss roasted chickpeas into salads or grain bowls, or mash them into a chickpea “tuna” sandwich.

3. Quinoa

Protein: ~8g per cup (cooked)
Quinoa is one of the few plant foods that’s a complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free and high in magnesium and fiber.

How to use: Use quinoa instead of rice in stir-fries, or serve it warm with beans and avocado for a protein-rich lunch.

4. Tofu and Tempeh

Protein: Tofu ~10g per ½ cup | Tempeh ~15g per ½ cup
Both come from soybeans but have different textures. Tofu is soft and absorbs flavor well, while tempeh is firmer and nuttier. They’re also great sources of calcium and iron.

How to use: Marinate and bake tofu, or pan-fry tempeh for wraps, salads, or stir-fries.

5. Beans (Black, Kidney, Pinto)

Protein: ~15g per cup (cooked)
Beans are nutrient powerhouses loaded with protein, fiber, and antioxidants. They also promote gut health and help stabilize blood sugar.

How to use: Mix black beans into burritos, kidney beans into chili, or pinto beans into tacos. Combine with rice or corn to create a complete protein meal.

6. Nuts and Seeds

Protein: 5–8g per serving (¼ cup)
Almonds, peanuts, chia, flax, and pumpkin seeds all contribute protein plus healthy fats and minerals.

How to use: Add nuts to oatmeal or yogurt, or sprinkle chia and flaxseed on smoothies for extra texture and omega-3s.

7. Edamame

Protein: ~17g per cup (cooked)
These young soybeans are high in protein, fiber, and antioxidants. They make an easy snack or addition to rice bowls.

How to use: Steam them with sea salt for a snack, or toss into stir-fries for added protein.