The New Rules of Protein: 11 Unexpected Plant-Based Powerhouses for Muscle Mastery

7. Hemp Seeds: Tiny but nutrient-dense

Hemp seeds are small, soft seeds with a mild, nutty flavor that blend easily into foods without needing chewing if you prefer smoother textures. They can be sprinkled on oatmeal, stirred into yogurt, or whisked into smoothies, instantly raising the plant-protein content of a meal or snack. Because they don’t require cooking, hemp seeds are convenient for quick protein boosts and for people who tire of long prep times. Hemp also brings healthy fats that help with recovery and overall caloric needs, which can be helpful for older adults who need compact, nourishing bites. For variety, mix hemp seeds with ground flax or chia in a breakfast bowl to add texture and nutrients. If you’re new to seeds, start with a tablespoon and increase as you like; seeds add richness without taking up much space on the plate, making them an easy strategy to tinker with over time.

8. Pumpkin Seeds: A crunchy source of plant protein and minerals

Pumpkin seeds make a flavorful, portable snack and can be adapted for different chewing preferences. Lightly roasted seeds provide a satisfying crunch, while ground seeds or seed butter deliver a smooth texture ideal for spreads and sauces. Pumpkin seeds also add minerals that support overall health and energy, which is helpful when focusing on muscle maintenance. Blend seeds into smoothies or sauces to make them easier to swallow without losing nutritional benefit. For a simple meal idea, stir ground pumpkin seeds into cooked grains or mashed beans to thicken and enrich texture. Keep small jars of shelled pumpkin seeds in the pantry for easy access, and experiment with cinnamon or savory spices to suit your taste. If chewing is difficult, look for hulled seed butters or finely ground products to preserve nutritional value without the crunch.