Top 10 Whole Food Plant Based Protein

We previously did a post on 5 plant based foods that were high in protein.

This time around, I put together a list of Plant Based Whole Foods that are highest in protein.

Why protein is important?

Is important for healthy bodily functions. It helps with digestion, blood clotting, hormone production, bone health, muscle growth, and much more!

Let’s go over 10 of the highest, plant based, whole food options for protein.

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*Based on 100g (3.5oz) servings

*These food sources may also contain of macronutrients (carbs & fat)

1. Pumpkin Seeds – About 32g of Protein

2. Peanuts Butter – About 25g of Protein

3. Hemp Seed- About 23g of Protein

4. Almonds – About 22g of Protein

5. Pistachio Nuts- About 21g of Protein

6. Flaxseed- About 19g of Protein

7. Tofu- About 17g of Protein

8. Oats – About 16g of Protein

9. Chia Seeds- About 16g of Protein

10. Cashew Nuts – About 15g of Protein

OWYN Vegan Protein Shake – Food Review

I reviewed the Plant Based Protein Shakes from OWYN. Find out where I picked them up What’s in them Nutrition info And my honest opinion on the look, smell, and taste of these shakes.

Before buying them, I never actually heard of the brand OWYN (Only What You Need). But, on a Target impulse buy (we’ve all been there!), I picked up these two flavors.

“20 grams protein plant based drink” was good enough for me to check out.

Doing a little research, I found you can pick them up at Target, Walmart, Amazon, & on their own website (link above).

Not only are they vegan/plant based, but they are free of the top allergens.

Which means, these drinks do not include any dairy, gluten, soy, egg, peanuts, tree nuts, fish, or shellfish.

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I picked up two flavors: Dark Chocolate & Cookie & Creamless

They do have other products, including 5 flavors of grab&go shakes, 2 flavors of larger cartons of protein, meal replacement shakes, and higher protein grab&go shakes.

In Target, I paid just under $3 each. Pretty standard for a protein shake.

Here’s the ingredients and macros for the 2 flavors I tried:

In doing the review, they passed the look and smell test.

With the taste test, I preferred the dark chocolate over the cookie and creamless. Not that the Cookie was bad, just my own personal preference and love of chocolate.

Overall rating

OWYN Dark Chocolate Protein Shake: 9/10

OWYN Cookie & Creamless Protein Shake: 7.5/10

Both had quality taste. No dry after taste, like some protein shakes have, and it was pretty smooth, not “chalky” at all.

So, I recommend you checking them out if your looking to try out a new protein option.

Simple Recipes: Tofu Scramble

As a disclaimer: I wouldn’t call myself a cook. But, I do like food, and I know a simple recipe when I see one!

Making Tofu Scramble is REALLY simple!

In under 20minutes, you can have the bulk of a 3-4 meal meal prep done ✅

What Do You Need:

1. Tofu : I would go for the either FIRM or EXTRA FIRM option. I picked mine up from Aldi’s, but they sell them just about everywhere now.

2. Ground Turmeric : It’s what gets it that yellow look

3. Oil/Spray & Seasonings: I used an olive oil spray, Garlic powder, Black pepper, and pink Himalayan salt (though I was told black Himalayan salt bring out a better taste…)

How To:

1. Heat & oil your pan

2. Drain water for tofu package. And “press” excess water from tofu.

— I just put a sheet of paper towel over and under the block of tofu, and press down, lightly—

3. Break up your tofu (I did it by hand) into your pan. The size you break them up into is up to you.

4. Use 1/4-1/2 tsp of Ground Turmeric. Start light and add more depending on the color you want, AND how much you like turmeric!

5. Mix that together until the tofu is evenly yellow.

6. Add in the seasonings of your choosing.

7. Cook for about 5-10 minutes

8. You’re done!

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Macro Breakdown:

Total Calories: 360 (not counting if you used oil in pan)

Protein: 36g

Carbs: 10g

Fat: 18g (not counting if you used oil in your pan)

Those numbers are for a whole pack of tofu. You can split it up into 2-3-4 meals. Add some veggies, potatoes, & or plant based protein subs, for a solid breakfast meal prep!