Protein is something we can all use! It is the building blocks for a healthy body. But how can you get protein if your vegan or vegetation? Here is our list of high protein vegan foods!
If you are already vegan or vegetarian, you might now some good sources of protein. However, if you’re new to the plant-based diet it might seem questionable that there are any high protein vegan foods. That’s where your wrong. There are tons of high protein foods that contain zero animal products!
What Is protein?
Protein is the building blocks our muscles need to get bigger and stronger. Scientifically, proteins are large, complex molecules that our cells need for structure, function and regulation of body tissues and organs. They help us move around, feel energized and even help us look better.
How Much Protein Do You Need Each Day?
How much protein you need each day depends on your size, weight and age. Most average size females should have 46 grams everyday, while average males 56 grams. It also depends on if you’re trying to gain muscle or weight.
Sources of Protein
Protein isn’t just found in meat, you can get adequate amounts of protein in a lot of different foods. The best ways to get protein is by a combination of food, drinks and supplements.
High Protein Diets
A high protein diet is an excellent way to lose weight and gain muscle. However, physical activity, combined with protein is how you will see results. High protein diets have heaps of benefits, which include:
- Increases muscle mass and strength
- Good for strong bones
- Reduces cravings and appetite
- Lowers blood pressure
- Boosts metabolism
Supplements or Eating
Getting protein from food is better than relying on supplements and shakes. Most protein rich foods have tons of other benefits like vitamins and minerals we need for healthy bodily function. Shakes often contain additives so it’s best not to only rely on them as a source of protein.
Plant Vs Animal
There are tons of plants or plant-based/meatless options that are excellent sources of protein. Most of them are lower in calories and have way less harmful effects like that of animal protein. However, some sources of plant protein lack amino acids that animal protein usually contains. Either way, there are options for both!
High Protein vegan Foods
The meat industry has had major impacts on climate change and carbon emissions. But how do we get protein if not from meat? Here is a list of high protein vegan foods!
Soy comes from the soybean and is very high in protein. There are tons of soy products out there to choose from like tofu, tempeh and edamame. The great thing with soy is that they are easy to season. Tofu for example, holds onto flavors from seasoning exceptionally well. 1 serving of tofu has 8 grams of protein!
Seitan is made from hydrated gluten which is the main protein found in wheat. Basically, mixing water and wheat flour to develop sticky strips of gluten protein. It almost entirely consists of wheat gluten, but is still nutritious because it is high in protein and minerals while being low in carbs. 100 grams of seitan has 75 grams of protein!
Chickpeas are a type of legume and are high in fiber. They bacteria in our gut breaks down this fiber slowly which helps make us more regular. Additionally, chickpeas are excellent for lowering cholesterol. 1 cup of chickpeas has 39 grams of protein!
Quinoa is a type of seed that can be a rice or pasta substitute. It is high in protein and contains dietary fiber, B vitamins and a bunch of other dietary minerals. 1 cup of quinoa has 8 grams of protein and 5 grams of fiber!
Eat your greens! Broccoli, brussels sprouts, and kale are an excellent source of vitamins, minerals and protein. They are low in calories and are a great way to boost energy. 1 cup of broccoli has 2.5 grams of protein!
Mycoprotein is made from naturally occurring fungus called Fusarium venenatum. You can find this type of protein in mushrooms and types of yeast. They are low fat, high fiber and a great source of protein.
Beans & Rice
Beans and rice is a staple food combination that is part of many dishes in many cultures all over the world. It is high in nutrients, calories and protein. Beans and rice is the ideal food grouping when looking to gain weight and lots of protein. 1 cup of beans and rice contains 7 grams of protein.
This cabbage is actually a type of turnip and belongs to the same genus as western cabbage, broccoli and cauliflower. It is great for boosting energy, weight loss and digestive health. 1 cup of shredded Chinese cabbage contains 1.1 grams of protein!
Oats of tons of benefits. They lower blood sugar levels, contain antioxidants, ease constipation and help promote healthy bacteria in our guts! Additionally, there are heaps of ways to include oats into your regular diet. Oatmeal, overnight oats and breakfast bowls for example. 1 cup of oats has 6 grams of protein!
Seeds are a great source of fiber, healthy fats, minerals, vitamins and antioxidants. They help lower blood sugar, cholesterol and blood pressure. Including them into your everyday cooking is a great way to add some extra nutrients and proteins. Chia seeds and hemp seeds here and there go a long way! 3 tablespoons of hemp seeds contains 9.4 grams of protein!
Spirulina is made of blue-green algae and is very high in nutrients like B vitamins, beta-carotene and Vitamin E. 1 tablespoon of Spirulina contains 4 grams of protein!
These are a type of legume that look like seeds and beans combined. Lentils are bigger than seeds but smaller than beans. They are high in fiber, carbohydrates and protein! 1 cup of lentils is 18 grams of protein!
Nuts are all around great for us! They make excellent snacks that fill us up and give us energy. They are loaded with antioxidants and can help us manage our weight. Cashews, almonds, pistachios, peanuts and nut butters are all a great addition to our diets. 1 cup of mixed nuts is about 27 grams of protein!
In conclusion, the importance of protein is paramount. We all need a healthy daily dose to ensure proper bodily function and regulation. If you want to gain weight, lose weight or build muscle, you’re going to need protein. Additionally, protein doesn’t just come from animals. There are plenty of high protein vegan foods that you can enjoy everyday.