8 Protein-Rich Plant-Based Foods You Should Add to Your Diet Protein-rich foods are a very important part of a persons diet, given that they play a vital role in physical and mental health. While all nutrients are necessary for the wellbeing of your body, protein is the star when it comes to metabolic activity, hormone secretion, and building and strengthening muscles and bones. In fact, its one of the best energy sources that you can give your body to help it function. However, many people often get their protein from animals, which though can be healthy, is higher in calories and fat that can cause weight gain. Luckily protein is also present in many vegetables, which help add variety to your diet so that youre absorbing nutrients well. Here well share the 8 best plant-based proteins and how to add them to your diet plan. Read to find out what they are!. 1. Tofu Tofu, a soy-based food, is a traditional part of the Japanese diet, as much for its mild flavor as its high content of essential nutrients. It is highly valued for its significant content of high-quality protein that, among other things, helps build muscle mass. For every 100 grams of tofu, you get up to 10 grams of protein and only 110 calories. Tofu contains isoflavones and antioxidants that are very good for maintaining hormonal balance, especially during menopause. 2. Quinoa Quinoa is a popular food in South America, especially in Peru and Bolivia. It is a pseudo-grain with nutrients that have remarkable benefits for your physical and cognitive health. Despite how low in calories it is, it gives you significant amounts of vitamins, minerals, and essential amino acids that activate your metabolism and muscle strength. Many people consider it one of the best plant-based proteins out there, not just because of its high protein content but because it also contains fiber, antioxidants, and other good-for-you compounds. 3. Legumes Legumes are a vegetable protein everyone can incorporate into their diet through a wide variety of recipes. These power-packed plants are recommended for athletic performance and increasing muscle mass. And due to the fiber in beans, theyre great for regulating bacterial flora and stimulating intestinal activity. The fiber also makes them quite filling, making them ideal for anyone trying to lose weight. Theyre low on the glycemic index, low in calories, and are useful for avoiding metabolic disorders. Some of the best are:. Lentils, Beans, Garbanzos. 4. Watercress Every 100 grams of watercress contains up to 3 grams of protein, as well as fiber, antioxidants, and other important nutrients for your overall health. Eating watercress gives you an energy boost and, at the same time, supports your joint, bone, and muscle health. 5. Asparagus Known for its diuretic and detoxifying powers, asparagus gives you a small amount of protein that is good for your body. It contains the essential amino acid called asparagine, which once absorbed creates muscle mass and encourages balance in your nervous system. It also helps improve insulin secretion, something that is crucial in the process that transforms sugar into energy. 6. Spinach This wonder vegetable is a very healthy source of amino acids, antioxidants, and vitamins that contribute to the better functionality of many systems in your body. Every 100 grams contains 5 to 7 grams of protein, which along with the fiber and minerals in spinach, increases muscle strength and physical performance. 7. Broccoli Adding this vegetable into your diet is a great choice for meeting your daily requirements of protein, fiber, and minerals. For every 100 grams you get between 2 and 3 grams of this macronutrient, or in other terms, 5% of the daily recommended amounts for men and 6% for women. 8. Lettuce Lettuce is known mostly as the base in many salads, but its also known for its nutritional and medicinal value. It contains a little bit of protein which, if incorporated regularly into your diet, helps meet your bodys daily needs. Its also rich in fiber, antioxidants, and essential vitamins that protect you from damage caused by free radicals and other external agents. As you can see, there are many vegetables with remarkably high amounts of protein. Include them in your diet, even more regularly than animal-based protein.