At Fitago, we know that maintaining a healthy diet isn't always easy, especially if you're looking for plant-based alternatives that meet your protein needs without compromising on taste or athletic performance. That's why today we're sharing the best plant-based proteins , how to combine them, and why they're a top choice for vegetarians and vegans, as well as for those who simply want to reduce their consumption of animal products.
Why choose plant-based proteins ?
Plant-based proteins come from sources such as legumes, grains, nuts, and seeds. Although for years they were considered "incomplete" (meaning they didn't contain all the essential amino acids), current science confirms that with a varied and balanced diet, you can obtain complete protein without the need for animal products .
In addition, plant-based proteins are generally easier to digest, have less saturated fat, and are packed with fiber, antioxidants, and phytonutrients .
The 7 best sources of plant-based protein
1. Soybeans and derivatives (tofu, tempeh, edamame)
- Protein content : 15–20 g per 100 g.
- Advantage : It is one of the few complete plant-based proteins. Ideal for athletes.
- Uses : Stir-fries, hamburgers, salads.
2. Lentils
- Protein content : 9g per 100g cooked.
- Advantage : Very rich in iron and fiber. Low glycemic index.
- Fitago tip : Mix them with brown rice for complete protein.
3. Chickpeas
- Protein content : 8.5 g per 100 g cooked.
- Versatility : From hummus to curry. They never get old!
4. Quinoa
- Protein content : 8g per cooked cup.
- Advantage : It is also a complete protein.
- Bonus : Rich in magnesium, ideal for the nervous and muscular systems.
5. Chia and hemp seeds
- Protein content : 5–7 g per 30 g.
- Especially good in : Smoothies, plant-based yogurts or as a salad topping.
- Fitago Fact : Hemp seeds contain all 9 essential amino acids.
6. Nuts (almonds, peanuts, cashews)
- Protein content : 5–7 g per 30 g.
- Recommendation : Use them as a snack or in a spread (almond butter, 100% peanut butter).
7. Vegetable protein powder
- Most common types : Pea, rice, hemp, soy, vegetable mix.
- Ideal for : Complementing fitness diets, gaining muscle mass or as a post-workout supplement.
How to combine plant proteins to make them complete?
If you don't consume soy or quinoa (which are complete on their own), you can combine:
- Legumes + cereals : Lentils with rice, hummus with wholemeal bread, chili with corn.
- Nuts + legumes : Chickpea salad with almonds.
- Plant proteins + vegetables : They don't provide as much protein, but they help to balance the nutritional profile.
Who can benefit from plant-based proteins?
- Vegans and vegetarians
- Athletes looking for easy digestion
- People with high cholesterol or digestive problems
- Anyone who wants to diversify their diet
In summary…
Plant-based proteins are not only effective, but also delicious, sustainable, and healthy. At Fitago, we're committed to mindful nutrition and encourage you to try different plant-based sources, combine them well, and get the most out of them!