Plant-Based Protein Diet: Plant-based protein is becoming a better alternative to meat by 2026. Soybeans, pulses, quinoa, seeds, and nuts can easily provide 18–40g of protein.

From Virat Kohli to John Abraham and many other celebrities have given up non-veg and become vegan and vegetarian. In the year 2026, people are showing more interest in plant-based protein diet than non-veg protein. Due to lack of information, even today some people consider meat to be a high-protein food and vegetarian diet to be a low-protein food. But this is not true at all. Just like meat, plant-based food also provides protein. Find out why plant-based protein is becoming very popular among people.

Which foods contain how much protein?

More and more people are choosing plant-based protein over meat. This is primarily due to celebrities adopting a vegetarian diet. Soybeans, tofu, quinoa, lentils, chickpeas, kidney beans, peanuts, seitan, and seeds like pumpkin and hemp contain 18–40g of protein per 100g. By incorporating a well-planned protein-rich diet, you can still get adequate protein in your diet without meat.

1. Protein in Pumpkin Seeds: 30g per 100g. Eat as a laddu or with smoothies, snacks and salads.
2. Protein in Hemp Seeds: 32g per 100g Eat in salad or roasted.
3. Protein in peanuts and peanut butter: 25g per 100g soaked in water and consumed.
4. Mung Dal / Mung Sprouts Protein: 24g per 100g raw dal. Can be eaten as sprouts.
5. Soybeans: Considered the king of plant proteins, they contain approximately 36g of protein per 100g serving. They contain nine essential amino acids. You can also consume tofu, soy chunks, and soy milk.
6. Different types of lentils and pulses: The protein content in 100g of lentils is 18–25g.
7. Quinoa – A complete protein grain. 100g of quinoa contains 14g of protein.

Increase protein intake by combining

If a food doesn't contain all the protein amino acids, combining them can increase the protein content. This will ensure the body receives the protein it needs.

• Dal + rice
• Roti + Dal
• Hummus + Bread
• Peanut Butter + Oats
• Rajma + Brown Rice

 Image Credit: Gemini AI