Best Sources of Protein for Vegans

By
Ben S
-

One of the first questions any vegan is asked is how they can get enough protein. This is especially true for athletes who follow a plant-based diet. But the truth is, there are lots of protein-rich plant-based foods if you know where to look. If you’re a vegan and want more details on where you can find high levels of protein, here’s a list of five of the best sources.

Lentils

Lentils are one of the best plant-based sources of protein. Packed full of protein and fiber, you can cook them in curries, have them with potatoes or rice, or mix them in refreshing salads.

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Struggling with feeling satisfied on plant based foods?? 🤷🏽‍♀️ In the Vegan community sometimes there can be a sense of shame if you’ve struggled with this. Many will just keep struggling and then throw in the towel. Honestly, don’t be ashamed! Ask yourself why you’re hungry and let’s find some solutions instead. 💪🏽 Things that can impact your satiety/meal satisfaction: 🥣 Protein: Did you swap enough plant based proteins in place of animal proteins? Swapping steak out for 2 tbsp of beans, that’s just not going to cut it. Aim for 3 servings of good quality plant protein per day (beans, lentils, tofu, seitan, and/or vegan meats). 🥑 Fats: For some people upping protein isn’t the sole answer. You might naturally need a little more avocado, nuts, seeds, nut butter, and/or oils to help top you off. 🥬 Calories: Plant foods can sometimes have bigger volume with not as much calories. If you’re under eating, your body is going to tell you. 🍎 Fiber: If you get full fast with plant foods, you might need to spread your meals out and incorporate some snacks in between to make sure you’re getting everything you need. I think this is why I love buddha bowls, because I can see if I’m hitting all the right marks. In my bowl I have some lentils cooked in veggie broth, pickled cabbage, roasted sweet potato and squash, quinoa and some maple mustard dressing made from cashew yogurt. Maple Mustard Dressing 1 tbsp plant based yogurt (I used @foragerproject) 2 tsp Dijon Mustard 2 tsp maple syrup 2 tsp apple cider vinegar Salt & pepper to taste Whisk everything together and adjust seasonings to your preference. 🥣

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Tofu

This vegan classic is a great way to enjoy delicious plant-based meals with high protein. Marinate, fry with vegetables, or scramble into a curry, tofu is a must-have.

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BBQ Tofu Mac ‘n Cheese by @plantbased.traveler 💚 Who’d you share it with? Get the recipe: BBQ Tofu: 1 servings of extra or super firm tofu 1- 2 tbsp vegan BBQ sauce 1/2 tbsp avocado oil Slice tofu into slices (about 1/4 inch or 0.5 cm thick), lay them between 2 cutting boards and a clean kitchen or paper towel, put a heavy object on top and press for about 10 minutes to remove excess liquid. Heat up oil in a non stick pan (medium heat) and fry tofu slices for about 5 minutes on each side until browned and crispy. Lower heat and pour BBQ sauce over the tofu to glaze the slices and cook them an additional minute each side. . . . #plantbasedprotein #vegansofig #plantbasedfood #vegans #plantbaseddiet #veganfoodporn #vegetarianfood #vegetarianrecipes #tofu #vegandinner #vegancomfortfood #veganeats #plantbase #plantbasedrecipe #plantbasedvegan #vegetarian #veganfriendly #whatveganseat #plantbasedrecipes #plantbasedfoods #veganfoodlovers #veganfoodie #veganfood #veganfoodshare #plantbasedfoodie #plantbasedeating #vegan #veganrecipes #plantbased #veganlunch

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Pumpkin Seeds

Pumpkin seeds make the perfect vegan snack. High in protein and good fatty acids, they can be eaten on their own or sprinkled on a salad.

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Lil n’ large avo & hummus toasts🥑 with a lil sprinkle of chilli flakes🌶 the bread is @aldiuk new seeded sourdough🤤 so good. Had this for lunch yday, and probably will again today🕺🏻I’m in the office for the morning then WFH in the arvo! Looking forward to a change of walls tbh🌝 Have a good un’ • . . . . . #avotoast #savoury #savouryfood #avocadotoast #avocadotoasts #toasted #sourdoughtoast #sourdoughbread #avoandhummus #smashedavo #smashedavocado #brekkietime #whatsonmyplate #savourybreakfast #ukfoodie #breakfasttime #thesmallthings #goodmoodfood #happyfoodie #simpleeats #everydayfood #instafoodgram #foodblogfeed #dailyfoodpost #everydaypost #pumpkinseeds #ilovetoast #wednesdayfood #wednesdaybreakfast #humpdayfood

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Oats

Packed full of protein, slow release energy, and fiber, oats are a top nutritional tip for athletes.

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🍂🌧 TEMPERATURE CHE SI ABBASSANO..🍂🌧 Le temperatura si abbassano giorno dopo giorno e la mia voglia di porridge caldo aumenta sempre di più. Il porridge rimane ancora una delle mie colazioni preferite delle stagioni autunno 🍂 inverno ❄️ una vera e propria coccola che ti scalda il cuore e l’anima. Chi odia il porridge e chi pensa che sia una “sbobba per cani” o non lo sa cucinare (cosa improbabile perché è di una facilità imbarazzante) o non ha trovato i giusti toppings per esaltare ancora di più la bontà di questa zuppa nutriente. Eh sì, è super nutriente perché l’avena è un signor cereale! A seconda del tipo di latte o bevanda vegetale che aggiungerete le proprietà benefiche della vostra colazione aumenteranno ancora di più ❤️ Ho fatto cuocere i fiocchi di avena di integrali piccoli con latte di avena e mela a pezzetti, un pizzico di sale e guarnito con un fico, mandorle e uva sultanina💝 Una colazione sana, 100% vegetale 🌱 che nutre mente e corpo. Provatelo anche voi 🍂❤️ . . #porridge #breakfast #healthyfood #foodporn #healthybreakfast #fitness #fitfam #food #healthy #gym #colazione #goodmorning #instafood #motivation #eatclean #fit #oatmeal #iifymitalia #love #workout #fitnessmotivation #fitfood #fitgirl #healthylifestyle #diet #chocolate #iifym #bodybuilding #foodphotography #oats

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Chickpeas

Chickpeas are a powerful source of all-round nutrients. Rich in protein and fiber, you can cook them in curries, salads, or turn them into creamy hummus!