WFPB protein sources are one of the most asked questions about the whole-food plant-based diet. The great news is that people on a whole-food plant-based diet can enjoy sufficient protein intake, even for the most enduring athletic needs or bodybuilding. The best part? A whole-food plant-based diet can often ensure the optimal carbohydrate-to-protein ratio of 3:1 for post-workout nutrition, with minimal saturated fats. We have picked out 10 WFPB protein sources across different categories of food that will satisfy your muscles' needs. You could even start combining them for your next post-workout meal!

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Legumes:

Haricot beans

Just 1 cup of haricot beans provides 17 grams of protein. Moreover, it enjoys a carbohydrate-to-protein ratio of 2.6 to 1, ideal for post-workout nutrition. Haricot beans are also a great source of fibre, vitamin B1, vitamin B9, calcium, iron, zinc, and magnesium. Canned, cooked haricot beans are cheap and available from most supermarkets. They cook very fast in a pan and save you the preparation time needed for soaking the dry beans. Pair them with mushrooms for the umami flavour.

Firm tofu

Tofu is a plant-based protein staple . Firm tofu contains more protein than silken tofu. One 85-gram slice of tofu contains 11 grams of protein. It is very low in carbohydrates so it is better to pair tofu with whole-grain carbs such as soba noodles. Tofu also picks up a lot of flavour from the aromas and tastes of other ingredients, making it a very versatile food for cooking. Tofu is high in vitamin D as well as calcium.

Red lentils

Red lentils are a great WFPB protein source, providing 18 grams in 1 cup. Like Haricot beans, it also has a good carbohydrate-to-protein ratio, with virtually no fats. Red lentils are high in fibre so you can easily meet your required daily fibre intake.

Whole grains:

Soba noodles

Soba noodles are buckwheat noodles with an abundance of WFPB protein. Half a cup of soba noodles (57g, pre-cooked) contains 8 grams of protein and zero fats. It is also an excellent source of complex carbohydrates to fuel your daily exercise. Soba noodles are a great source of B-vitamins, and minerals such as iron, zinc, and magnesium.

Wild rice

Crave rice but worried that “carbs make me fat?”. While the simple carbohydrates from white rice spike the blood glucose level, you can embrace wild rice. Wild rice is a whole grain with complex carbohydrates that come with a similar level of protein as soba noodles but also plenty of fibre. Wild rice is also rich in B-vitamins and minerals such as zinc and magnesium.

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Nuts & seeds

Almonds

Just a handful of almonds (30 grams) provide 6 grams of protein and 4 grams of fibre. Almonds also contain unsaturated fats, which help the body better absorb fat-soluble vitamins. You could lightly toast the almonds before adding them to your stir-fry, which lends a crunchy texture to the dish. If you didn't like the almond skin, you could blanch them by leaving them in the boiling water for 60 seconds and quickly rinsing them with cold water. The almond skin would come off very quickly when you squeeze it.

Chia seeds

Chia seeds contain a similar amount of protein as almonds but are even richer in fibre with less unsaturated fats. You could roast them, add them to smoothies or porridge, or eat them with wholemeal toasts.

Vegetables

Kale

Kale has a very low-calorie density but a lot of protein and fibre. It is a leafy brassica that pairs well with the legume and whole grains mentioned above. In fact, kale and wild rice are a great flavour pairing, because they both release an earthy, floral aroma. (Learn more about the wonderful food pairings on our Plantwise app to really change up your daily cooking! You can sign up for the app launch today at the bottom of this article.)

Sauces or spreads

Tahini

Combine tahini with lemon juice to deliver an acidic punch to your protein meal. Tahini is made from sesame seeds which are a WFPB protein source and provide unsaturated fats.

Miso

Miso is another excellent sauce for your meal as it contains a good carbohydrate-to-protein ratio and can add a sweet balance to your vegetable dishes.

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