Protein is an essential component of any balanced diet. Whether you enjoy protein powder or heading straight to protein-packed sources to get your fix, you may find yourself becoming a bit bored with your regular ways of consuming protein.

I want to give you a few great tips to sneak extra protein into your diet without having eat meat or add flavored powders to your diet.

While protein powders can be a great source for your nutrient needs, they are not all made the same and some may even be adding unnecessary sugar to your diet. While you may think that opting for a protein substitute or soy option is best, these can actually throw your hormone levels out of whack!

So let’s take a look at 5 smart ways to add plant based protein to your diet!


While lentils lack two of the essential amino acids that would make them a complete protein, they still are a powerhouse protein producer. Coming in at around 18 grams of protein in a single cup, you can’t go wrong adding lentils to your plate!add more protein to your diet

Hemp Seeds

These little seeds pack a major protein punch! Added to a smoothie or sprinkled onto a salad, these seeds have as much as 10 grams of protein in every two tablespoons. Hemp seeds are also a complete protein which means that they contain the nine essential amino acids that our bodies can’t produce.


This is an ancient grain, meaning it has been around for a long time! Much like quinoa, this grain has approximately 9 grams of protein in a single cup. Amaranth is a great addition to any grain bowl or morning porridge. Like hemp seeds, Amaranth is also a complete protein that is naturally gluten-free!


These little green nuts are super tasty, AND they have around 6 grams of protein per ounce. Not only are they protein packed, but they can be used in just about every recipe. Whether you want a crunchy addition to your morning oats, craving a salty afternoon snack, or need some added texture to your salad, you can’t go wrong tossing a few of these delicious nuts into the mix.add more protein to your diet


Much like Amaranth, Buckwheat is naturally gluten-free. This protein-packed seed has approximately 6 grams of protein in every cup. It can be used much like quinoa but can also be ground up and used to make flours for noodles, pancakes, and many baked goods. Buckwheat also meets the requirements to be a complete protein, which adds an extra element of nutrition to your diet.

So the next time you decide you need a little protein boost in your diet, opt for one of these plant-based options. Choosing “complete proteins” not only adds nutrients to your diet, it also will allow you to feel full longer and more satisfied after your meals.

Get creative with how you use these proteins and your meal options may be endless. As always, it is incredibly important to tune in to how your body feels whenever you make any dietary changes. Good luck! xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Hi Rachael,

    Would you recommend these protein sources over protein that comes from meat? Or should these just be an addition to “meat-protein”?

    1. Hi there, I think the vegan diet has some great health benefits, but I also think you can get some of these benefits just by decreasing your meat intake and adding in some of these protein sources. It’s up to each individual, but I think including a mix of both, rather than just focusing on meat :) xx

  2. Hi Rachel,

    I’m definitely a mesomorph and I’m 5’4″ so my legs aren’t that long and the more muscle/fat, the shorter they look. I would like to slim them down and make them look a bit longer. My arms also build muscle really easily and I would like to slim them down and prevent more bulk. Will your ebook help with these things? What kind of workouts are in your ebook?

    Thank you!!

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