Plant-based protein sources, such as beans and legumes, are typically lower in fat and higher in fiber than animal-based protein sources, such as beef or chicken. However, animal-based protein sources tend to contain more protein per serving, which helps meet nutritional requirements.

This is the complete list of the eight best sources of plant-based protein.

Quinoa Salad with Mango, Carrots, Red Bell Peppers and Red Onions.

Quinoa is a seed, only not a complete protein, but also filled with fiber. Fiber relieves constipation, thus improving intestinal health, and can help control weight by increasing satiety.

A complete protein is a protein that contains nine essential amino acids that are not naturally produced by your body.

One cup of cooked quinoa contains 8 grams of protein, 222 calories and 5 grams of fiber.

Directions: You can add quinoa to your diet as a rice substitute or add it to soups or salads.

Add tofu to salads or on top of sautéed vegetables.

Tofu is also a complete protein source made from soybeans. Tofu contains essential minerals such as calcium and magnesium that promote healthy bones.

Tofu: health benefits, disadvantages and misconceptions

Three ounces of tofu contains eight grams of protein and only 80 calories.

How to eat it: Tofu has very little flavor on its own, so you can add it to your diet by mixing it into stir-fries or adding it to curries.

You can add dal eh to stir-fries or salads.

Bean is similar to tofu, but made from fermented soybeans. It is often used as a meat substitute for vegetarians and vegans.

IMPORTANT: Tempeh is high in iron - a mineral usually lacking in plant-based diets that carries oxygen throughout the body.

One cup of bean tempeh contains 34 grams of protein, 319 calories, and 5 milligrams of iron.

How to eat it: You can eat soy eh with tofu: toss it into a stir-fry or add it to a vegetable skewer.

Maize beans make an easy, healthy snack.

Soy beans are boiled soy beans. These beans are not only rich in protein but also low in calories and high in fiber.

One cup of cooked snap peas contains 19 grams of protein, 224 calories and 8 grams of fiber.

To serve: sprinkle refried beans on salads, eat them as a snack or mix them into fried rice for an easy addition to your diet.

Lentils are a great addition to soups.

Lentils are a type of legume. They also contain resistant starch - a slow-digesting carbohydrate that helps prevent blood sugar levels from rising. This makes them an excellent choice for diabetics.

One cup of cooked lentils contains about 18 grams of protein and 230 calories.

How to Eat: Lentils are great for warming soups or stews in the winter, but can also be paired with Indian dishes.

Hummus is made from chickpeas, making it a healthy and protein-packed snack.

Chickpeas are another type of legume. They are rich in folate - a B vitamin that the body needs to make new cells.

One cup of chickpeas contains 15 grams of protein, 363 calories and 70 mcg (micrograms) of folate.

Serving Size: Chickpeas are the main ingredient in hummus, so hummus is a great way to add chickpeas to your diet, either as a vegetable dip or on toast.

Rice and beans can be a quick side dish for dinner.

When eaten alone, rice and beans are an incomplete source of protein. However, when paired, they form a complete protein. Beans are also a good source of iron.

One meal (100 grams) of white rice and black beans contains 10 grams of protein, 272 calories, and 3 milligrams of iron.

How to eat: Rice and beans are a good side dish to accompany meals with vegetables and other protein sources.

Swapping regular bread for Ezekiel bread can increase your protein intake.

Ezekiel bread is a type of bread made from wheat, barley, lentils, soybeans and spelt. It is a complete source of protein. One serving of Ezekiel pasta contains four grams of protein and 80 calories.

Directions: Ezekiel bread can be substituted for other types of bread when making sandwiches or toast to augment your diet. For a protein boost, pair mayonnaise sandwiches with Ezekiel bread.

If you eat a plant-based diet, it's critical to track your protein intake. It may be difficult to meet your daily protein needs by eating only plant-based proteins because they are less efficient sources of protein per calorie.

"To get 7 grams of protein, you'd need to consume roughly 200 calories of almond butter, whereas to get the same 7 grams of protein, it would only cost 35 calories of two egg whites." So if your goal is to maintain weight or lose weight, portion sizes still matter.

How to Get Vegan Protein from Fresh Whole Foods

Proteins are bulk nutrients, the large amount of nutrients your body needs to function properly. Proteins are especially important because they contain amino acids. Amino acids are involved in everything from digestion to growth to immune system function.

There are about 20 amino acids that form proteins. Nine of these are considered essential, which means that your body cannot make them on its own and must therefore obtain them through your diet. A protein source is considered complete when it contains all nine proteins.

"Animal products, such as meat, poultry and fish, are considered complete proteins, while most plant-based proteins are incomplete proteins."

Animal products also have a number of other vitamins and nutrients that plant proteins typically lack. Some of the nutrients typically missing from plant-based diets include:

However, there are many benefits to choosing plant-based protein sources. These benefits include:

Most plant-based protein sources are incomplete proteins. However, even if you are eating a plant-based diet, you can still get all nine essential amino acids by eating a wide variety of whole foods.

Combining plant-based protein sources like whole-wheat bread with hummus or rice and beans is another way to help you get the nutrients you need.