How do Vegans get protein?
The age-old question. Honestly, it’s extremely easy if you put in the effort just like any style of eating. Vegan protein is actually very easy to get in, from shakes to broccoli, beans, etc there is no reason why you should not hit those requirements. Still don’t believe me? Below are some of the BEST Vegan Protein Sources:
Broccoli
What? Did you say broccoli? Take a look at this beauty above. So do you really need meat? That is the age-old question. Vegan sources of protein are just as easy as getting in protein for anyone not vegan. Get your veggies in people! The thing I LOVE about broccoli is that it is very high in nutrients and, that is what you want in food. Nutrients will give your body what it needs to fight sickness, have good vision, etc. I say broccoli should be on the top of everyone’s list, saying your belly can handle it. Therefore broccoli is one of the highest protein foods for vegans! Protein (1 Cup) 11g.
Eat your broccoli plain? Not me! I drizzle it with olive oil, salt, and a little garlic! Pop it in the air fryer for about 8 minutes on 350 and you are good to go!
Beans
Beans another staple of vegan diets! This high protein vegan food you can do plenty with! and let me tell you one of the recipes I eat daily is quite delicious.
One meal I REALLY enjoy is Rice Bowls! I usually use a little white rice, (well take a look at the image above)…oh, and add avocado. Healthy fats for the win! Beans are an amazing replacement for meat! The benefits are endless. They aid in reducing cholesterol, high in fiber, increase healthy gut bacteria, and decrease blood sugar level to name a few. Oh! and they are inexpensive. Protein (1 Cup) 39g.
Soy Products
Tempeh
This is debatable by many, BUT moderation is key…Tempeh is one of my personal faves! Tempeh bacon? Can you say nummay? Here is actually one of my favorite recipes. Enjoy! Trader Joe’s Tempeh is my jam! You can make your own version of general tso, blacked tempeh, tempeh fries. The list is endless. Benefits? I know you were waiting for those. This high vegan protein food filled with prebiotics will help reduce inflammation, improve digestive health, bone health, and decrease cholesterol.
Did I say bacon? I did say bacon. Like we discussed tempeh is not only a protein-rich food for vegans, you can make it any way you want! I use liquid aminos to give it that smokey every so yummy taste! Protein (1 Cup): 31g
Seitan
I love me some seitan, especially seitan tacos…I try my best to switch things up and Upton’s brand of seitan is amazing. The taste will be a little off at first if you are a meat-eater, but I promise to give it a go for at least a month and see how you love it. This vegan protein source is low in calories, contains B vitamins, potassium, iron calcium. Protein (4 oz): 30g.
Not only is this a protein-rich source for vegans there are so many varieties.
Tofu
When I become vegan for a day or two tofu is one of my favorite high protein vegan foods. I make tons of different recipes like tofu sandwiches, sesame tofu, tofu cheesesteaks, etc. Tofu is high in calcium, so your bones are taken care of. High in minerals phosphorus and manganese and in addition copper and magnesium. Protein (1 Cup) 20g.
Tofu can get a little spongy no matter if its silken, firm, or extra firm. Remember tofu us like a sponge and holds a lot of water, what I like to use is a tofu press. Pressing the water out of tofu makes it light, tasty, and chewy! Don’t take my word for it, try it yourself!
Nutritional Yeast
If you’re a cheese lover, this is definitely a great alternative! I like to sprinkle the Nutritional Yeast on everything! tofu scrambles, etc. This is good to supplement your protein regimen…I also love rice bowls! and this is a superb trick to make it more delish. Besides adding extra protein to your meals its sugar-free, gluten-free, and is loaded with antioxidants and minerals. Protein (3 Tablespoons): 6g.
Plant-Based Shake
Anyone that knows me, knows I do not mind plant-based shakes as one of my vegan protein sources. Having a shake breaks up the monotony of any diet. You can mix it with fruit if you like. I prefer nut butter and, plus it adds a bit more vegan protein :). Protein (2 Tablespoons) 4g.
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- VEGAN PROTEIN POWDER: USDA Organic, NSF Certified Gluten-Free, Certified Vegan, Kosher, and Informed-Choice Trusted by Sport—delicious with water or unsweetened almond milk
So there it is! Easy peasy lemon squeezy! YOU have more than enough vegan sources of protein to fulfill your needs! Are you ready to get your protein in? For more info on vegan sources of protein or if you would like to work together. Please click here.
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