Protein is an essential building block for the body; repairing and building muscle, bones and skin tissue as well as making hormones and enzymes vital for the smooth function of your internal systems.

Complete proteins are often synonymous with a carnivorous diet, but there are many completely meat free, vegan friendly sources of protein that provide all the essential amino acids needed to keep us healthy.

Whether you're looking to increase your protein intake for muscle building results or trying to get the most nutritional value out of your diet, Wild Radish have put together our top 5 most powerful protein sources you need to have on your shopping list!


The far more impressive and nutrient-dense brother to couscous, quinoa is packed with protein - in fact it's probably one of the most protein rich foods we can eat. Quinoa has a complete amino acid profile - putting it head-to-head with the likes of eggs, poultry and red meats - making it a valuable addition to a plant based diet and workout plan. Quinoa also has double the fibre of similar grains, containing iron, magnesium B2 and manganese - it really is a super food you shouldn't miss out on!


An easy to digest and delicious alternative to wheat, the buckwheat seed is all the rage and it's no surprise why... Not only will you get a great fix of protein, buckwheat also includes a number of compelling health benefits; lowering blood pressure, improving gut health and even nourishing the skin, keeping you looking younger for longer.


Derived from the soybean plant and containing all nine essential amino acids, soy contains a generous helping of protein and healthy fats (monounsaturated and polyunsaturated fats) as well as Omega-3s. You'll also help meet your daily intake of iron and calcium thanks to soy foods such as tofu, beans and soy milk.

Rice and Beans

It may be one of the most stripped back, basic vegan meals but the protein value of rice and beans is anything but simplistic. On their own, you don't have a particularly effective nutritional combination, put them together and you suddenly have a solid blend of protein and carbohydrates to keep you fuelled, pre or post workout and throughout the day.


Nuts are a great in-between snack to keep your energy levels high throughout the day. Get a great little kick of protein and essential omega-3 fatty acids with the likes of almonds, pistachios, walnuts and cashews - all of which are super high in protein.

Here are the top 5 high protein nuts you need to be eating...

grams of protein per 1 ounce serving

  • Pistachios - 6 g
  • Almonds - 5.9 g
  • Cashews - 5.1 g
  • Walnuts - 4.3 g
  • Hazelnuts - 4.2 g

Post By Ed Mason