Protein is an essential macronutrient necessary for the growth, repair, and maintenance of tissues in the body. However, it can be challenging for vegetarians and vegans to consume adequate amounts of protein through their diet.

Below are 30 plant-based protein sources that can provide adequate protein for meatless meals.

1. Lentils

Lentils are a great source of protein, containing around 18 grams of protein per 1 cup cooked. They are also high in fiber, iron, and folate, making them an excellent addition to any vegetarian or vegan diet.

2. Chickpeas

Chickpeas, or garbanzo beans, are another excellent source of protein. They contain around 15 grams of protein per 1 cup cooked and can be used in a variety of dishes such as hummus, falafel, and curries.

3. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own.

It contains around 8 grams of protein per 1 cup cooked and can be used as a base for salads or as a substitute for rice in many dishes.

4. Tofu

Tofu, made from soybeans, is a popular meat substitute. It contains around 10 grams of protein per 1/2 cup and can be used in a variety of dishes, such as stir-fries, sandwiches, and salads.

5. Tempeh

Tempeh is another soy-based product that can be used as a meat substitute. It contains around 15 grams of protein per 1/2 cup and can be used in a variety of dishes, such as burgers, tacos, and stir-fries.

6. Edamame

Edamame, or soybeans in the pod, are a great snack and can also be used in dishes such as salads and stir-fries. They contain around 9 grams of protein per 1/2 cup cooked.

7. Black Beans

Black beans are a great source of protein, containing around 15 grams of protein per 1 cup cooked. They are also high in fiber, iron, and folate, making them an excellent addition to any vegetarian or vegan diet.

8. Kidney Beans

Kidney beans are another great source of protein, containing around 13 grams of protein per 1 cup cooked. They are also high in fiber, iron, and folate, making them an excellent addition to any vegetarian or vegan diet.

9. Cannellini Beans

Cannellini beans are high in protein, containing around 14 grams of protein per 1 cup cooked. They are also a great source of fiber and can be used in a variety of dishes.

10. Chickpea Flour

Chickpea flour, also known as gram flour, is a high-protein flour that can be used in a variety of dishes such as pancakes, bread, and fritters. It contains around 6 grams of protein per 1/4 cup.

11. Peanut Butter

Peanut butter is a tasty spread that can be used in sandwiches, desserts, and smoothies. It contains around 8 grams of protein per 2 tablespoons.

12. Almonds

Almonds are a great snack and can also be used in dishes such as salads and stir-fries. They contain around 6 grams of protein per 1/4 cup.

13. Pistachios

Pistachios are another great snack and contain around 6 grams of protein per 1/4 cup. They can also be used in dishes such as salads and stir-fries.

14. Cashews

Cashews are a great addition to many dishes such as stir-fries, curries, and salads. They contain around 5 grams of protein in 1/4 cup.

15. Chia Seeds

Chia seeds are high in protein, containing around 5 grams of protein per 2 tablespoons. They can be used in a variety of dishes such as puddings and smoothies.

16. Hemp Seeds

Hemp seeds are high in protein, containing around 10 grams of protein per 3 tablespoons. They can be used in a variety of dishes such as smoothies and salads.

17. Pumpkin Seeds

Pumpkin seeds are a great snack and can also be used in dishes such as salads and stir-fries. They contain around 5 grams of protein per 1/4 cup.

18. Sunflower Seeds

Sunflower seeds are another great snack and can be used in dishes such as salads and stir-fries. They contain around 7 grams of protein per 1/4 cup.

19. Nutritional Yeast

Nutritional yeast is a great source of protein and adds a cheesy flavor to dishes. It contains around 9 grams of protein in 2 tablespoons and is often used in vegan mac and cheese dishes.

20. Seitan

Seitan, also known as wheat meat, is a high-protein meat substitute made from wheat gluten. It contains around 25 grams of protein per 3 ounces and can be used in a variety of dishes such as burgers and stir-fries.

21. Vegetables

Many vegetables are high in protein, such as broccoli, spinach, Brussels sprouts, and asparagus. They are also high in fiber and other important nutrients.

22. Oats

Oats are a great source of protein and can be used in a variety of dishes such as oatmeal, cookies, and granola. They contain around 6 grams of protein per 1/2 cup cooked.

23. Brown Rice

Brown rice is a great source of protein and can be used in a variety of dishes such as stir-fries and salads. It contains around 5 grams of protein per 1 cup cooked.

24. Whole Wheat Bread

Whole wheat bread is a great source of protein and can be used in sandwiches, as toast, and in many other dishes. It contains around 4 grams of protein per slice.

25. Soy Milk

Soy milk is a great dairy-free alternative and contains around 8 grams of protein per 1 cup. It can be used in smoothies, cereals, and other dishes.

26. Green Peas

Green peas are a great source of protein and can be used in soups, stews, and other dishes. They contain around 9 grams of protein per 1 cup cooked.

27. Brussels Sprouts

Brussels sprouts are a great source of protein and can be used in side dishes and salads. They contain around 4 grams of protein per 1 cup cooked.

28. Spinach

Spinach is a great source of protein and can be used in a variety of dishes such as salads, smoothies, and stir-fries. It contains around 5 grams of protein per 1 cup cooked.

29. Avocado

Avocado is a great source of protein and can be used in many dishes such as salads and sandwiches. It contains around 4 grams of protein per 1/2 avocado.

30. Broccoli

Broccoli is a great source of protein and can be used in a variety of dishes such as stir-fries, salads, and soups. It contains around 3 grams of protein per 1 cup cooked.