"Where do you get your protein from?" This is the first and most common question vegans ask about their plant-based diet. This is a particularly relevant topic for Athletes who follow a vegan diet and have higher protein requirements. A lot of people don't realize that you don't have to consume animal products like meat, eggs and dairy products to get all of your macronutrients. Vegan protein is found in a wide variety of plant-based foods.
The 10 best vegan protein sources
Which foods contain the most vegetable protein? We have compiled a list of the best vegan protein sources for vegan protein for you::
Calculate your daily protein needs with this simple tool:
Whether red, yellow or brown, lentils are full of protein and essential nutrients. They are high in fiber (100g contains 8g of fiber) which means they are Keep yourself full for hours and can help regulate body weight. (1) Lentils are also rich in vegetable iron. This is important for anyone with an iron deficiency.
100 g lentils (dried) contain 27 g vegan protein.
Tofu is made from fermented soybeans and can be used in a variety of creative dishes in vegan cuisine. This vegetable protein can be steamed, grilled, fried or baked. You can eat it in pieces, crumble it (e.g. tofu scrambled eggs), and when you puree it, tofu is the perfect base for delicious creams, smoothies and sauces.
100 g of tofu contain 15 g of vegan protein.
3. Pumpkin seeds
Pumpkin seeds are one of the best vegan sources of protein out there. But remember – 100 g of pumpkin seeds have almost 500 calories thanks to their high fat content. you are not a low calorie snack. Sprinkle some seeds in your breakfast cereal or over your lunch salad for a little more crunch.
100 g pumpkin seeds contain 37 g vegan protein.
Oats are a favorite breakfast – they are a perfect base for muesli, banana pancakeor hot porridge. The high fiber content will keep you full longer and oats are full of B vitamins.
Did you know you can do Non-milk at home with oats and water? Mix finely ground oats with water, a date and a pinch of salt. Then pour the mixture through a fine mesh sieve.
100 g of oats contain 14 g of vegan protein.
Seitan – made from wheat gluten – is a particularly valuable vegan protein source. The consistency is similar to that of meat and can be used as a substitute in many meat dishes. You can make seitan at home or just buy it from the grocery store (make sure it's organic).
Important: If you are on a gluten-free diet, avoid this vegan food.
100 g seitan contain 28 g vegan protein.
White, black, kidney beans … there are many different types of legumes and they are great high protein foods. Try them in chilli sin carne, burritos, or salads super moist chocolate brownies –– You can't go wrong with beans. Make sure you always have some kept in your pantry.
100 g beans (dried) contain 22 g vegan protein.
A handful of almonds with an apple is the perfect snack Fending off food cravings. Have you ever tried almond butter on a slice of whole grain bread?
These nuts are loaded with unsaturated fats and vitamins such as vitamin E and magnesium and have been shown to have a positive effect on cardiovascular health. (2)
100 g almonds contain 29 g vegan protein.
Tempeh is made from cooked, fermented soybeans, which are then formed into solid blocks with a nutty flavor. This soy product is one of the best vegan sources of protein available and is high in minerals like magnesium, iron, potassium and phosphorus. Like tofu, tempeh can be used in a variety of ways and is found in many vegan recipes.
100 g tempeh contain 20 g vegan protein.
Technically, quinoa isn't a grain, but a pseudo-grain, and it's a must have in a plant-based diet. Not only is it high in vegan protein and complex carbohydrates, but it is also high in micronutrients like magnesium, iron, potassium, and zinc. You can use quinoa as a side dish like rice, make it into a hot breakfast porridge, or get creative different types of salads.
100 g quinoa contain 12 g vegan protein.
If you are on a plant-based diet, you probably can't imagine life without chickpeas. These pulses are known for their high protein and fiber content. Use them in curries, salads, or turn them into creamy hummus!
100 g of chickpeas contain 19 g of vegan protein.
As you can see, there are many ways to make sure you are getting enough vegan protein in a plant-based diet. Incorporate all of these delicious foods into your meals on a regular basis and you will have no problem getting all of the macro and micronutrients you need.