Every vegetarian has been begged the question: But where do you get your protein? For raw foodies, this question can be even more prevalent and, on the surface, more difficult to answer. The recommended daily protein intake is 46 grams for women and 56 grams for men. These numbers are completely feasible for raw devotees; the key is to add some sort of protein to each and every meal and snack. Below, find our top five picks for foods that pack a protein punch and also fit within a raw diet.
No surprise here—nuts are a key source of protein in a vegan diet, and though they are high in fat, it’s all healthy fats. Grab a handful of almonds (6 grams of protein per ounce), cashews (5 grams per ounce) or walnuts (4 grams protein per ounce) for a quick protein boost.
Seed varieties are popular salad additives and they can also imbue many different types of meals with a sizable amount of protein. Some popular seed varieties include chia (4 grams protein per ounce), sunflower (6 grams protein per ounce) and pumpkin (7 grams protein per ounce).
Leafy Green Vegetables
Though not as protein-packed as nuts and seeds, leafy green vegetables do include a significant amount of protein as well as vitamins, minerals and amino acids. Broccoli, spinach and kale are all between 30- and 45-percent protein.
One common source of vegetarian protein—legumes—cannot really be enjoyed on a raw diet, as they require cooking. This is where sprouts come in. Raw foodies can enjoy lentil sprouts (7 grams protein per cup) and pea sprouts (11 grams protein per cup), as well as a plethora of other legume and vegetable varieties, with abandon.
Hemp seeds are 22-percent protein and contain all nine essential amino acids, and hemp protein—derived from the seed—is a mega protein provider. Navitas Naturals Hemp Powder has 15 grams of protein per serving, so add a few tablespoons to a smoothie and get moving.