You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age. Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding).

You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the US Institute of Medicine. (Source: Web MD)

Veggies, fruit, grains, nuts, seeds, legumes all have protein. Eating a variety of plants can offer you all of the essential amino acids required for a healthy body, according to studies.

Although animal sources of protein are commonly ranked amongst the highest quality proteins for muscle creation, evidence is accumulating on the ability of various plant-sourced proteins to build muscle.

Here are some top plant-based food sources high in protein.