Rooted in Strength: Plant-Based Proteins That Nourish and Sustain

When people think about protein, they often picture meat or dairy—but some of the most powerful sources of protein come straight from the earth. At Thrive and Rooted, we believe plant-based protein is more than enough to fuel your body, support muscle recovery, and keep you thriving—one meal at a time.

Whether you’re fully vegan or simply exploring more plant-forward meals, these high-protein plant foods are rich in nutrients and kind to the planet.

🫘 Beans & Legumes

Chickpeas, black beans, and lentils are go-to vegan protein sources. They’re packed with fiber, iron, and protein—great for gut health, energy, and muscle repair.

🌱 Tofu & Tempeh

Soy-based proteins like tofu and tempeh offer complete proteins and plenty of versatility. Tofu absorbs flavor beautifully, while tempeh’s fermented edge adds gut-friendly benefits.

🍚 Quinoa

This gluten-free grain is a complete plant-based protein, containing all nine essential amino acids. Perfect for bowls, salads, and even breakfast recipes.

🌰 Nuts & Nut Butters

Almonds, peanuts, and cashews are rich in protein and healthy fats. Nut butters make for satisfying snacks that support brain and heart health.

🌻 Seeds (Chia, Hemp, Pumpkin)

Small but powerful, seeds are excellent sources of vegan protein. Chia and hemp seeds also bring omega-3s, while pumpkin seeds add zinc and iron.

🥦 Protein-Rich Vegetables

Broccoli, spinach, and Brussels sprouts may not seem protein-packed—but when combined with other foods, they’re perfect for nutrient diversity and plant-based power.

A Sustainable Way to Stay Strong
Adding more plant-based protein to your diet doesn’t just support your health—it’s a step toward sustainable nutrition and mindful living. Whether you're lifting weights, chasing your kids, or just moving through life with purpose, plants have your back.

And yes—you can build muscle with plants.