Green Muscle: Plant-Based Powerhouses Packing a Serious Protein Punch

13. Fava Beans: The Ancient Protein Reborn

Fava beans—also known as broad beans—have been fueling civilizations since ancient times, and they’re finally getting the spotlight they deserve. Rich in protein, fiber, iron, and folate, fava beans support muscle growth, energy levels, and heart health. Their creamy texture and slightly sweet flavor shine in soups, stews, and Mediterranean-inspired dishes. Bonus: they're naturally low in fat and high in resistant starch, which promotes gut health. Whether mashed into a dip or tossed in olive oil with lemon and herbs, fava beans bring both substance and satisfaction to the plate—without the bloat or blood sugar crash.

14. Pumpkin Seeds: The Snack That Works Overtime

Don’t underestimate the humble pumpkin seed. These crunchy, bite-sized gems are protein-dense, rich in magnesium, iron, and zinc, and loaded with heart-healthy fats. A handful delivers serious nutritional value, making them ideal for snacking, topping salads, or blending into protein-packed pesto. Bonus: they contain tryptophan, a precursor to serotonin, which may support mood and sleep. With a subtly nutty flavor and satisfying crunch, pumpkin seeds prove that powerful plant protein doesn’t always come from the pantry—it can come straight from your trail mix. Keep a stash on hand, and your muscles—and taste buds—will thank you.