When most folks think about getting enough protein, they often default to the same handful of foods: chicken, beef, eggs, and dairy. These work, but they're far from the only options. Plant foods offer protein in amounts that might surprise you, and they come with the kind of variety that keeps meals from feeling repetitive or boring.
Protein is made up of amino acids, which the body uses for building and repairing tissue. Nine of these amino acids are essential, meaning the body cannot produce them and needs to get them from food. Animal proteins contain all nine in adequate amounts, which is why they're called "complete proteins." Most plant proteins are lower in one or more essential amino acids, though this matters less than it sounds. Eating a variety of plant foods throughout the day naturally provides what the body needs without requiring careful planning at every meal.
The most overlooked sources of plant protein are vegetables themselves. Cooked broccoli, spinach, Brussels sprouts, and peas all contain protein that adds up across meals, especially when vegetables make up a good portion of your plate. These amounts might seem modest compared to concentrated protein sources, but they contribute meaningfully when eaten regularly. The vitamins, minerals, and fiber that vegetables provide make them worth eating regardless.
Legumes offer some of the most protein-dense plant foods available, and they're remarkably versatile. Black beans, chickpeas, and lentils work across different cuisines and cooking methods, from soups and stews to salads and grain bowls. When you need something quick on a busy weekday, Actual Veggies Black Bean Burgers provide eight grams of protein and 10 grams of fiber without much effort. Afia Traditional Falafel brings seven grams of protein per serving through chickpeas blended with herbs and spices, working beautifully in wraps, bowls, or enjoyed on their own.
Soy products stand out among plant proteins for being complete, containing all nine essential amino acids. Tofu absorbs flavors well and adapts to different cooking methods, making it easier to work with than its bland reputation suggests. Hodo Soy's Organic Extra Firm Tofu offers 14 grams of protein per three-ounce serving with a texture that holds up nicely in stir-fries, salads, and scrambles. Beyond Meat's Italian Style Meatballs deliver 19 grams of protein per serving and pair easily with your favorite pasta for a satisfying meal.
Whole grains contribute protein alongside the complex carbohydrates that provide steady energy throughout the day. Oats, quinoa, farro, and brown rice all contain protein that adds up as you eat. Seven Sundays Wildberry Protein Oats takes this further by combining oat protein with flax and chia seeds to reach 10 grams of protein per serving — more than standard oatmeal. The maple syrup and berries make it taste genuinely good rather than like something you're eating out of obligation.
Nuts and seeds pack protein into small servings that blend easily into smoothies, yogurt, or baked goods without announcing their presence. For mornings when preparing food feels like too much, OWYN's plant-based protein shakes offer 20 grams of protein in a ready-to-drink format that requires zero effort.
The range of plant-based protein sources means meeting your needs doesn't require following a rigid plan or eating unfamiliar foods. Vegetables, legumes, grains, nuts, and seeds each contribute protein in different amounts, and together they provide what your body needs. With so many options available, you can choose based on what tastes good and fits naturally into your routine. When protein comes from foods you genuinely enjoy, taking care of yourself stops feeling like a project and starts feeling like just part of how you eat.
How To Add Farm Stand Products to Your Delivery
CSA members—head on over to our online Farm Stand Market to customize your upcoming delivery. Market is open from noon on Thursday until 6 pm on your cutoff date. After you confirm your produce items, click the orange button "Confirm and Continue To Other Farm Products" to add the products to your delivery.
Not part of our farm family? Find out if we deliver to your neighborhood. You can even get your whole office in on the fun with our office snack packs. Find more information about our office deliveries here.
The statements made above about specific products are not intended to diagnose, treat, cure, or prevent any illness or disease. Consult with a health care provider before starting any new diet, especially if you are pregnant, nursing, taking medications, or have existing health conditions.
