20+ Vegan protein sources that will simplify your life
Vegan protein sources - the source of anxiety when transitioning into a more plant-based lifestyle (or simply incorporating it into your diet) is almost, always the question of protein sources. When you are a meat-eater, there is no question of whether you will get enough protein in your diet (assuming that you follow a balanced diet). The rules are still the same, simply substitute the animal protein with vegan protein sources and you are good to go. I've joined plant-based recipe Facebook groups before with the hope of getting some ideas in preparation for our Fasts. Some helped, but some members clearly had no idea of what a balanced diet looks like.
If one skimps on Protein, they'll end up over-eating. Protein is what satiates that, as well as build muscles. It is essential, even on a plant-based diet.+
Plant foods do provide Protein. The key is to know which ones, as well as the measurements that will satisfy your daily requirements. Use this USDA calculator to determine your protein needs.
If one skimps on Protein, they'll end up over-eating. Protein is what satiates that, as well as build muscles. It is essential, even on a plant-based diet.+
Plant foods do provide Protein. The key is to know which ones, as well as the measurements that will satisfy your daily requirements. Use this USDA calculator to determine your protein needs.
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| Plant-based protein sources that you can easily incorporate into your daily diet |
Oatmeal
Oatmeal is my favorite breakfast cereal. It is not loaded with sugar and much less processed than other store-bought boxed cereals. 1 cup of oatmeal contains about 6 grams of protein. Add plant-based milk, nuts, or peanut butter into your breakfast oats and you will be on your way to meeting your protein requirements.
Wholewheat bread
I've come to learn not to waste my calories on simple foods, but rather incorporate wholesome and nutrient-dense food into my meals. Whole-wheat bread is a perfect example of this. Amongst other benefits of making sandwiches with whole-wheat bread is that 2 slices will provide you with 7 grams of protein. This goes a long way, considering that you will still include a filling and some veggies in the sandwich.
Soybean & Lentil sprouts
1/2 cup of soybean sprouts provides about 5 grams of protein, while lentil sprouts will give you a whopping 7 grams!
Soybeans
Soybeans are a complete protein (contain all the essential amino acids). 90g of cooked soybeans contains 11grams of protein. They are one of the top vegan protein sources you can find. Incorporate them in your daily diet. You can cook them with rice, add them to stir-fries, or may veggie curries.
Brown rice
I love brown rice. It is superior to its parboiled, white counterpart, packed with nutrients and 5g of protein per cup. Stir-fry it with soybeans, and other veggies and you will have decent protein in your dinner.
Kidney beans & Lentils
Legumes are high in protein and should be a staple in any plant-based or vegan household. I'm enjoying them with brown rice these days, which also provides protein. Kidney beans provide 13grams per cup, while lentils of the same size have 13g. These are plant-based protein sources that I never go without.
You can use beans to make this white bin dip.
You can use beans to make this white bin dip.
Green peas
Green peas, like most legumes, are naturally tasty. You can steam them as a side vegetable, or add them in stews, curries, mash them and include them when making vegan burger patties. A cup of green peas adds 8 grams to your daily protein intake.
Almonds are part of the nut family, but you can also enjoy them in their plant-milk form. Almond milk (compared to other milk types) has become much more preferred by health-conscious people. 2 tablespoons of almond nuts have 4 grams of protein, whereas a cup of almond milk provides 1.5 grams.
Another plant-based household staple, especially if you have kids. Scroll down on these vegan sandwich ideas for a yummy peanut butter sandwich that can help up yours or your kids' protein intake. 2 tablespoons of peanut contain 8 grams of protein. Have that sandwich on whole wheat bread for added protein.
Almonds
Almonds are part of the nut family, but you can also enjoy them in their plant-milk form. Almond milk (compared to other milk types) has become much more preferred by health-conscious people. 2 tablespoons of almond nuts have 4 grams of protein, whereas a cup of almond milk provides 1.5 grams.
Peanut butter
Another plant-based household staple, especially if you have kids. Scroll down on these vegan sandwich ideas for a yummy peanut butter sandwich that can help up yours or your kids' protein intake. 2 tablespoons of peanut contain 8 grams of protein. Have that sandwich on whole wheat bread for added protein.
Flax seeds
One of my main uses for flax seeds is in baking. Flax seeds can replace eggs as binders. A tablespoon of flax seeds contains 1.5 grams of protein. I also like to sprinkle them on my oatmeal. One needs to be conscious of the calories though, as they can be high.
One cup of broccoli consists of 4grams of protein. The protein adds up when you consider the other protein sources in your plate e.g brown rice, lentils, etc.
I love mushrooms! A cup of portobello mushrooms has 5 grams worth of protein. Feel free to throw them everywhere, in your sandwiches, in stir-fries, salads, etc.
I always have spinach in the house. It's one of the best plant-based iron sources (critical if you are on a plant-based lifestyle). At 6grams of protein per cup, spinach is one of the vegetables with the highest protein.
Dates are loaded with health benefits. You can also use them as an alternative to sweets and candy. The latter is a waste of calories, while dates are high in fiber and antioxidants. A cup of dates has 3.6 grams of protein.
Avocado is a staple among people who are embracing a plant-based lifestyle. It is a versatile fruit that can be used in sandwiches, smoothies, and even baking. It adds a creamy texture to everything, and not to mention that avocados are a source of healthy fats. A medium-sized avocado has 4 grams of protein.
I love tropical fruit, and guava is one of my favorites. What most people overlook is that some fruits (like guava) are also loaded with protein. Incorporate them into your smoothies, or eat them as they are in order to benefit. 1 cup of guava has over 4grams of protein.
Some people have a love-hate relationship with Tofu, but still, it is one of the highest vegan protein sources around. There is no lack of tofu-based recipes online, which makes it easy to add it to your protein sources. A serving (100g) of Tofu consists of 8g of protein, as well as all essential amino acids.
Ditch the white rice, and cook quinoa instead. It is less in carbs and way higher in protein. it is just as versatile as rice, so anything you can make with rice, you can make with quinoa. One cup of quinoa consists of just over 8g of protein.
Tempeh is one of the plant-based protein sources with high numbers, as well as all the essential amino acids. A serving consists of 33g of protein. That is about half of the protein daily requirements, for most people.
Couscous is a staple among Mediterranean dieters. A cup of plain, cooked couscous has 6grams of protein. Eat it as a rice replacement.
Broccoli
One cup of broccoli consists of 4grams of protein. The protein adds up when you consider the other protein sources in your plate e.g brown rice, lentils, etc.
Mushroom
I love mushrooms! A cup of portobello mushrooms has 5 grams worth of protein. Feel free to throw them everywhere, in your sandwiches, in stir-fries, salads, etc.
Spinach
I always have spinach in the house. It's one of the best plant-based iron sources (critical if you are on a plant-based lifestyle). At 6grams of protein per cup, spinach is one of the vegetables with the highest protein.
Dates
Dates are loaded with health benefits. You can also use them as an alternative to sweets and candy. The latter is a waste of calories, while dates are high in fiber and antioxidants. A cup of dates has 3.6 grams of protein.
Avocado
Avocado is a staple among people who are embracing a plant-based lifestyle. It is a versatile fruit that can be used in sandwiches, smoothies, and even baking. It adds a creamy texture to everything, and not to mention that avocados are a source of healthy fats. A medium-sized avocado has 4 grams of protein.
Guava
I love tropical fruit, and guava is one of my favorites. What most people overlook is that some fruits (like guava) are also loaded with protein. Incorporate them into your smoothies, or eat them as they are in order to benefit. 1 cup of guava has over 4grams of protein.
Tofu
Some people have a love-hate relationship with Tofu, but still, it is one of the highest vegan protein sources around. There is no lack of tofu-based recipes online, which makes it easy to add it to your protein sources. A serving (100g) of Tofu consists of 8g of protein, as well as all essential amino acids.
Cooked quinoa
Ditch the white rice, and cook quinoa instead. It is less in carbs and way higher in protein. it is just as versatile as rice, so anything you can make with rice, you can make with quinoa. One cup of quinoa consists of just over 8g of protein.
Tempeh
Tempeh is one of the plant-based protein sources with high numbers, as well as all the essential amino acids. A serving consists of 33g of protein. That is about half of the protein daily requirements, for most people.
Couscous
Couscous is a staple among Mediterranean dieters. A cup of plain, cooked couscous has 6grams of protein. Eat it as a rice replacement.
This is a growing list, and I'll be adding a few more each day. Lack of vegan protein sources can be frustrating, but sweat no more. Most of them are still much cheaper than meat. Collect them as much as possible and plan your meals around them. Feel free to pin or share this list so that others may benefit.
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