It might be challenging to eliminate meat and dairy from your diet. A plant-based diet can be more healthful, but you might have trouble making the switch if you’re used to eating animal products. However, turning vegan is a choice. I am worried that I may not be getting enough nutrients from my diet. Contrary to popular belief, vegan diets can provide nutrients. However, a problem arises when trying to find vegan protein sources.
Most vegan diets do not have enough protein. Research suggests that vegans may be at risk for protein deficiency. Some vegan foods do not contain enough protein. However, this is partially a misconception. There are many vegan foods rich in protein. Some provide complete proteins, which even meats lack.
Why is Protein Important?
Proteins are essential for the structure of all living organisms. Protein is in each cell of the body. Essentially, a chain of amino acids forms a protein. Amino acids are the building blocks of proteins.. Protein is consumed for your body to repair itself.
Proteins are essential for the body to stay healthy and function properly. More than 10,000 different bacteria reside in the body. The human body is made up of a number of different parts, including the organs, muscles, tissues, bone, epidermis, and scalp. Protein is also necessary for the processes that provide you with energy. Protein also helps carry oxygen throughout your blood.
You should eat foods that contain protein every day. Protein is important for the body because it helps with critical processes. An example of this would be helping to keep muscle mass.
Protein-Rich Vegan Foods
Protein is found in many different foods, not just meat. There are also plenty of other options if you are not a big fan of meat. You can get the right amount of protein for your body by following these tips.
Certain plant foods have much more protein than others. A research study has found that diets high in protein help to increase muscle strength, make people feel fuller, and also cause weight loss.
Here are 9 vegan foods filled with protein:
1. Soy Products
Soybeans are considered a complete protein source. They supply your system with all the essential amino acids. For example, edamame, tofu, and tempeh are all products that are made from soybeans.
The average amount of protein in a 100 g serving of soy products is 15-20 g.
Edamame is also rich in folate, vitamin K, and fiber, all of which help with digestion. Tempeh is a source of probiotics. Soy sauce is a popular condiment in Japanese cuisine made from fermented soybeans. This substance also contains B vitamins and minerals such as magnesium and phosphorus. If you eat soy products, you will also lose weight!
Beans have a high protein content per serving. There are many types of beans, including kidney, black, pinto, chickpeas, lima mung, and fava.
If you eat 100g of beans, you will consume around 20g of protein.
Additionally, beans are high in complex carbohydrates. Beans contain a lot of great things for your health, like fiber, iron, folate, phosphate, potash, manganese, and other beneficial plant chemicals.
Beans are known to be beneficial in lowering cholesterol levels. They also help regulate blood sugar, lower blood hypertension, and reduce belly fat.
3. Fruits & Vegetables
Some vegetables and fruit contain more protein than others. In general, fresh fruits have less protein than vegetables. They provide a small amount of protein, around 2-4g per 100g serving. Guava, cherimoya, berries, cherries, peaches, and bananas are all fruit that are rich in protein.
Vegetables offer 5-6g of protein per 100 g serving. Proteins are found in many vegetables, such as broccoli, spinach, asparagus, artichoke, potato, and sprouts. Sweet corn also contains a good amount of protein.
Mycoprotein is a plant protein with antimicrobial properties. Therefore, it is used to make meat alternatives. Mycoprotein is a type of protein that can be used to make beef hamburgers, steaks, lamb chops, and fillet alternatives.
Mycoprotein products provide 15–16g of protein per 100-gram portion.
Mycoprotein also contains 5–8 g of fiber. Studies show mycoprotein has countless benefits. Additionally, it has minimal side effects. That makes it a perfect protein substitute for vegans.
Lentils are a fantastic source of protein. Their 100 g serving provides nearly 24 g of protein. In addition, lentils are a great source of fiber. The amount of vitamin C in these supplements is so high that a 100 g dose provides almost half the recommended daily intake.
Lentils contain fiber which helps beneficial bacteria to grow in the colon. These bacteria assist in maintaining a healthy gut environment. Lentils have been shown in studies to lower the risk of heart disease, diabetes, and obesity. It even inhibits forms of cancer.
Lentils contain high levels of folate, manganese, and iron. They also contain antioxidants.
Nutritional yeast is a form of yeast that has been killed and is sold in stores as yellow powder or flakes.
A 100-gram portion of yeast contains nearly 50 grams of protein.
Additionally, nutritional yeast that has been enriched is a good source of zinc, magnesium, copper, manganese, and B vitamins, including vitamin B12. Some are for brewing beer, and others are for baking bread. You should remember, however, that not every type of yeast is used for a healthy reason. Some types are used for making beer, and others are used for baking bread. Carefully read the label to identify.
A lot of vegetarians and vegans get their protein from seitan. The main protein in wheat, gluten, makes up this product. Wheat gluten is a good source of protein, offering around 25g per 100g serving.
This makes it one of the best sources of plant-based protein. Seitan is also a good source of selenium, iron, calcium, and phosphorus.
8. Seeds & Nuts
Foods that are rich in protein, such as nuts, seeds, and their derivatives, are great for keeping you full and helping you reach your daily nutrient goals. You should include peanuts, cashews, and almonds in your diet. In addition, sunflower, chia, pumpkin, hemp, and flax seeds are all high in protein.
One hundred grams of seeds provide between 21 and 23 grams of protein, depending on the type.
Nuts and seeds are nutritious food because they are rich in fiber and good fats, and they contain essential minerals like iron, calcium, magnesium, selenium, and phosphorus, as well as vitamins E and B. Additionally, these foods contain antioxidants and numerous other beneficial plant components.
Oats are a great way to increase your protein intake in your diet. They are delicious and easy to eat. A 100-gram portion of oats contains approximately 13 grams of protein.
In addition, oats contain high levels of magnesium, zinc, phosphorus, and folate. They aren’t complete proteins. Oats may not contain all essential amino acids, but they have a higher quality protein than other regularly eaten cereals such as rice and wheat.
The Very Best Vegan High Protein Meals
Are you looking for new and interesting vegan recipes that are also high in protein? Good job. You’re in just the right place!
Vegan Breakfast Potatoes
If you’re looking for a hearty, vegan breakfast option, look no further than these breakfast potatoes. Packed with flavor and nutrients, these potatoes are the perfect way to start your day. Animal-friendly, high in protein, and even higher in taste. Yes, please!
Vegan Blackberry Smoothie
This is a vegan smoothie with fruit and protein to help give you energy for the day. Love fruit and nuts? Then you’ll love this!
Mint Pineapple and Spinach Smoothie
A cool and refreshing summer drink that is healthy too? Yes, please! Try our pineapple and spinach smoothie with fresh mint!
Up next is lunch! Let’s brighten up your midday!
Roasted Corn and Veggies
Improve your carrots by roasting them in the oven with smoky spices and tofu. This dish is perfect for sharing.
This pasta arrabbiata can be made just as spicy as you like it. You can control how spicy it is by following our step-by-step guide. Sugo all’arrabbiata here we come!
Vegan Korean Bibimbap Bowl
A bowl of crunchy vegetables, tofu, and a peanut butter glaze. This vegan Korean bibimbap bowl is amazing!
Arugula Lentil Salad From Heaven
Arugula and Lentil Salad is high in protein, iron, and fiber, making it a healthy vegan option. This recipe only takes 12 minutes to make and only requires easily found ingredients.
Tired of making the same old pasta sauces? This arrabiata has a high-protein vegan twist!
Tangy Veggie Wrap
If you’re looking for a quick, flavorful lunch that’s packed with colorful veggies, this is the meal for you. This tangy veggie wrap has got it all!
White Bean Salad with Quinoa
High Protein White Bean Salad that’s healthy and vegan. This food is high in fiber, vitamins A, C, E, B2, and B6, as well as iron and calcium. Takes less than 20 minutes.
Vegan Tempeh Sandwich
This tempeh sandwich is THE new vegan sandwich. This sandwich is both delicious and nutritious, setting a new standard for all sandwich lovers.
Flavorful Pea Pulao with Lemon
Flavorful Pea Pulao with Lemon. A rice dish that has been passed down through generations, which is zesty but sweet, light but filling.
Sweet Potato and Broccoli Salad Bake
This Traybake is packed with nutrients from sweet potato, broccoli, and quinoa and tastes amazing.
Vegan Tuna Salad
The taste and goodness of fish without the fish. The new vegan option is even better than the original!
Easy Vegetable Stir Fry with Creamy Peanut Sauce
This stir fry is fantastic with a delicious peanut sauce. Here are some simple cooking tips to follow. Beginner friendly and super quick to make!
Creamy Vegan Cauliflower Soup
A Moroccan-spiced vegan soup made with cauliflower and lentils. High in protein, it works for lunch or dinner.
Vegan Tofu Bolognese
Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti-Bolognese!
Fitness Lentil Bean Salad
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
Looking for an easy tabbouleh recipe? Check out our lentil tabbouleh – a healthier, protein-packed alternative to the classic dish!
Vegan Vegetable Lo Mein
Do you want a vegetable noodle dish that is both fast and flavorful? This easy vegetable lo mein recipe is the perfect solution to your search for a good lo mein recipe!
And next – dinner! Many of the lunch recipes would make good dinner recipes as well. Whichever way you eat them – enjoy!
Vegan Stuffed Peppers
This recipe for vegan stuffed peppers is packed with quinoa and full of flavor. This protein is easy to make and follow directions.
Easy Vegetable Stir Fry with Creamy Peanut Sauce
This dish consists of tender veggies, fragrant ginger and garlic, soft noodles, and a creamy peanut stir-fry sauce.
Bean and Pasta Vegetarian Casserole
A vegetarian casserole made from beans and pasta that is easy to make and healthy.
The Best High-protein Tangy Tempeh Salad – Quick & Vegan
I absolutely love this tangy tempeh salad! It’s quick, tasty, and packed with protein. You don’t need to go out and buy special ingredients to make a great meal. You can use whatever you have in the fridge.
Rocking Rocket Pesto Pasta
Need to shake up pasta night? You can make your own rocket pesto in less than twenty minutes!
High Protein Black Bean and Corn Summer Salad
High Protein Black Bean and Corn Summer Salad. This quick and easy recipe is full of summery flavors and is a good source of protein, fiber, and iron.
Roasted Cauliflower Steak with Red Pepper Sauce
After the perfect cauliflower steak? This roasted cauliflower steak with ricotta and pepper sauce is simple and delicious!
Sweet Potato Tacos
Watching your weight but love Mexican food? Sweet potato tacos are a healthy, delicious alternative to traditional tacos. Made with fresh, organic ingredients, they’re perfect for a quick, healthy meal.
Vegan High Protein Meals FAQs
If you want to know how to get complete protein as a vegan or what else you can eat for lunch beside a high-protein salad, this article has the answers for you!
Which vegan food is highest in protein?
Vegan foods that are highest in protein are tempeh, tofu, edamame, seitan, lentils, and chickpeas. Soy is a type of protein that contains all nine essential amino acids.
How can vegans get 100g of protein a day?
You should eat meals that contain a lot of vegan protein and keep track of how much protein is in each meal and snack throughout the day to make sure you’re eating enough protein overall. This compilation offers many recipes that provide 20g or more of protein per meal. If you include these recipes in your three daily meals and add protein-rich snacks, you will consume 100g of plant-based protein.
How can I increase my protein intake as a vegan?
Try to include soy products, beans, and lentils in your daily diet, as they are all inexpensive and can be used as the foundation for many vegan dishes. If you want to add more protein to your diet, you can try using vegan protein powder or nutritional yeast.
What is the cheapest way to get protein?
Beans, chickpeas, and lentils are the best way to get protein if you are on a vegetarian or vegan diet. They are especially cheap when you buy them in bulk. Oats and peanut butter offer a cheap and simple way to increase your protein intake.
I hope you enjoy trying some of these high-protein vegan meals. If you have any questions, please let us know in the comments.