8 Great Protein Sources for Vegans
Protein is a vital part of every person’s diet, no matter the age or size. One of the most commonly tracked macronutrients, protein helps build muscle mass and promotes quicker healing after workouts. The most common ways people get protein is through meat and animal by-products, which can hamper consumption for people following a vegan diet.
The good news is there are many ways that vegans can add protein into their diet. To get started, check out these eight great vegan-friendly protein sources below.
1: Lentils
entils are among the most favored vegan protein source. Just a half cup can add nine grams of protein into your diet. That half cup also comes with the added benefit of an incredible 15 grams of fiber. We suggest making a lentil soup or using them as a great meat-substitute over vegan mashed potatoes.
2: Quinoa
Not only is quinoa vegan-friendly, but it’s also gluten free – making it perfect for those with Celiac also! This seed-free grain packs a powerful 8 grams of protein per serving, which is about a cup. It also provides healthy amounts of antioxidants, fiber, and magnesium. Quinoa is also incredibly versatile. Use it for any meal, in place of rice or pasta.
3: Black Beans
Packed full of antioxidants, black beans also provide 8 grams of protein per half cup. As far as beans go, these are also comparatively low in starch. How can you incorporate black beans into your diet? Try a delicious black bean taco, black bean burger, or fritos negros con arroz (black beans with rice).
4: Tofu
A lot of people have an aversion to tofu because they say it’s “tasteless.” The thing is, you just need to cook it right. It can take on the taste of almost anything you cook it with, and at ten grams of protein per serving it’s worth giving your relationship with tofu a second chance. Need a suggestion on how to incorporate it into your diet? Try a tofurky or an Asian tofu stir fry.
5: Soy Milk
Add a quick, effective to your meal with some soy milk. It provides 7 grams of protein per cup. If you’re not a big fan of soy milk, try experimenting with different ways to use it in your diet. Add a bit to your morning coffee, for example, or create a soy milk smoothie with your favorite fruits.
Just be careful about where the soy is sourced from. Organic, sprouted soy has been proven extremely beneficial, while modified soy can be detrimental and loaded with toxins.
6: Pumpkin Seeds
Besides packing an astonishing 8 grams of protein per 1/4 cup, pumpkin seeds are also rich in both iron and magnesium. These are best toasted with a little salt. If you want a kick, add a pinch of pepper and chili powder before toasting your seeds.
7: Green Peas
Green peas are small and so underrated. Vegans can get 8 grams of protein per serving (about a cup), and a ton of fiber. Even better, green peas contain amino acids that boost your metabolism naturally to help with weight loss. Try adding green peas to your rice or quinoa for a little extra flavor, or slowly fry them with some olive oil until slightly crunchy.
8: Chia Seeds
These delicious, versatile little seeds are a complete protein heavy hitter, providing 5 grams per two tablespoons. Add them to your oatmeal, pudding, soup, or any other meal for a quick, simple protein boost.
Learn More About Protein Sources for Vegans
Incorporating a variety of the above eight vegan-friendly protein sources can ensure that you get enough of this vital macronutrient in your diet. Remember that the best method is to use as many vegan protein sources as you enjoy eating so that your diet doesn’t get boring. This ensures the greatest success in a healthy lifestyle.
Stay healthy my friends!
Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center.
Visit his website or email or call (805) 499-3030.
