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Are you a vegetarian or vegan looking to increase your protein intake? You're not alone! Many vegetarians like you believe that a plant-based diet lacks sufficient protein, but this couldn't be further from the truth. Plenty of high protein vegetarian and vegan foods can help meet your daily protein intake goals.
As a copywriter and content creator passionate about healthy living, I've put together the ultimate guide to high protein foods for vegetarians and vegans. In this guide, you'll learn about the benefits of a high protein diet, how much protein you need daily, and which plant-based foods are the best vegan protein sources.
Whether you're looking to build muscle, lose weight, or simply maintain a healthy lifestyle, this guide will provide you with all the information you need to make informed choices about your diet. So, let's dive in and discover the power of vegan protein!
Protein is a macronutrient crucial in maintaining and repairing body tissues. It is also necessary to produce enzymes, hormones, and other important molecules. While it is true that animal products are some of the most concentrated sources of protein, vegetarians, and vegans can still get all of the protein they need from plant-based sources.
One of the benefits of getting protein from plant-based sources is that they often come with additional nutrients. For example, legumes are high in protein and rich in fiber, iron, and other important minerals. Additionally, plant-based protein sources tend to be lower in saturated fat and cholesterol than animal-based sources, making them a healthier choice overall.
The amount of protein you need daily depends on various factors, including age, sex, weight, and activity level. However, as a general rule, vegetarians and vegans should aim to consume between 0.8 and 1g of protein per kilogram of body weight each day. This means that a 150-pound person should aim to consume between 55 and 68 grams of protein each day.
One of the most common misconceptions about plant-based diets is that they do not provide enough protein. The section below will better debunk this rumor when enlisting a plethora of vegan protein sources.
Another misconception is that vegan proteins are incomplete, meaning they do not contain all nine essential amino acids the body needs. While it is true that some vegan proteins are incomplete, it is easy to combine different plant-based sources to create a complete protein. For example, combining rice and beans or hummus and pita bread can provide all the essential amino acids our body needs.
Contrary to popular belief, many high-protein vegetarian and vegan foods can help you meet your daily protein needs. Some of the best sources of vegan protein include:
While many people think of meat and dairy products as the best sources of protein, plenty of high protein vegetables can help you meet your daily protein needs. Some of the best high protein vegetables include:
Broccoli
Broccoli is a great source of Vitamin C, fiber, and protein. It features all essential amino acids, and one cup of cooked broccoli gives you 3 grams of protein. Eating it raw is the best choice; you can include it in salads or enjoy it with dips.
Brussels Sprouts
Brussels sprouts are another prominent ingredient on the list of vegan protein sources. One cup of cooked Brussels sprouts contains 4 grams of protein. With them, you can create delish high protein food, including hazelnut, pomegranate, etc.
Spinach
Spinach, the most widely consumed leafy green vegetable, is not only high in iron but also rich in protein. It contains all the essential amino acids our body gets from the diet. One cup of cooked spinach contains 5 grams of protein. So, never skip including it in your salads!
Whole grains like quinoa, brown rice, and oats are rich in protein and fiber. Some of the best high protein grains and seeds include:
Legumes
Legumes, such as lentils, chickpeas, and black beans, are a few of the best vegan protein sources. They are also rich in fiber, iron, and other important nutrients. For example, just one cup of cooked lentils contains 18 grams of protein and 15 grams of fiber.
Quinoa
Quinoa is one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids the body needs. One cup of cooked quinoa contains 8 grams of protein. It can pair nicely with other rich-nutrient ingredients like tofu and nuts to help you craft a scrumptious meal.
Buckwheat
You can get 6 grams of protein from one cup of cooked buckwheat. This pseudocereal is nut-like in taste; you can either cook it like oatmeal or use its powder in baking. It’s also rich in copper, zinc, magnesium, iron, and more.
Chia Seeds
Chia seeds are tiny round black or white-colored seeds that are high in protein, healthy fiber, and fats. One ounce of chia seeds contains 4 grams of protein. These are mostly ingredients of jams and puddings and can be used as egg alternatives in vegan baking.
Meat substitutes, such as Tempeh and tofu, are also high protein food. Some of the best high protein meat substitutes include:
Tempeh
Made from fermented soybeans, Tempeh is a great source of vegan protein. It’s chewer than tofu and is often used along with other grains and seeds for making dense cakes. You can acquire 31 grams of protein from one cup of cooked Tempeh.
Tofu
Tofu is another great source of vegan protein made from coagulated soy milk. One cup of cooked tofu contains 20 grams of protein. It's naturally bland in flavor and can take on the flavor of the food it's cooked in. How interesting is that?
Seitan
Seitan is a meat substitute made from wheat gluten and is a great source of vegan protein, especially for those allergic to soy. It’s more famous by the name wheat gluten. Now, you know why it’s named so. However, one ounce of seitan contains 21 grams of protein.
Dairy alternatives, such as soy and almond milk, are other great vegan protein sources. They are often fortified with additional nutrients, such as calcium and vitamin D. Some of the best high protein dairy alternatives include:
Soy Milk
Vegan protein in soy meals can support the healthy development of muscles and organs. One cup of soy milk can give you 8 grams of protein and omega-3 fatty acids – health-friendly carbs that your body can synthesize independently.
Almond Milk
Almond milk is low in calories and a good source of vegan protein. One cup of almond milk contains 1 gram of protein. However, besides being the best beverage for vegans and vegetarians, it can also serve as a considerable vegan protein source.
Planning your meals is a great way to ensure you get all the nutrients your body needs, including protein. When doing so, be sure to include various vegan protein sources to ensure that you are getting all of the essential amino acids that the body needs. Some tips for meal planning include:
Take some time each week to plan out your meals in advance. This will help you stay on track and get all the nutrients your body needs.
Include a variety of different vegan protein sources in your meals, such as legumes, nuts and seeds, whole grains, and meat substitutes.
Vegetables are not only high in fiber and other important nutrients, but they are also a good source of protein. Be sure to include plenty of vegetables in your meals to ensure you get all the nutrients your body needs.
Plenty of tips and tricks can help you increase your protein intake if you're struggling to meet your daily protein needs. Some tips for increasing protein intake include:
Hear us shouting YES! Besides making the necessary dietary changes, you can also rely on vegan protein supplements. Reliable companies like Revolution Nutrition offer unique protein sources that you can include in your diet to effortlessly improve your protein intake.
Some of the examples include:
PURE VEGAN Natural Vanilla - Each scoop provides your body with 20g protein and more than 3500mg BCAAs.
VEGAN SMART Chocolate Cake – It features three best-tasting plant-based protein sources and can be a great thing to feast on to satisfy your sweet tooth cravings. However, you can also get VEGAN SMART – Mini.
Their VEGAN SMART Cookie Dough Pie, VEGAN SMART Chocolate Banana Bread, and VEGAN SMART Chocolate Mousse Cake are the most awaited products on the vegan market!
In conclusion, a plant-based diet can provide all the protein your body needs if you include various vegan protein sources in your meals. Planning your meals in advance and incorporating high protein foods into your diet can easily meet your daily protein needs. For more information on plant-based diets and high protein foods, check out the resources below:
- The Vegetarian Resource Group
- The Academy of Nutrition and Dietetics
- The Plant-Based Nutrition Association
Happy eating!
