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Protein foods for vegans can sometimes be a challenge. However, there are plenty of protein-rich vegan foods that can easily be incorporated into any diet. Below is a list of some of the best vegan sources of protein, as well as some ideas for how to incorporate them into your meals.
Plant-based protein-rich foods
Here is a list of popular plant-based protein-rich foods. There are tonnes more you can find, the important thing is to experiment with foods you like. More importantly, you need to focus on foods that are readily available to you.
Beans and legumes
Beans and legumes are one of the best sources of plant-based protein. They are also packed with fibre, vitamins, and minerals. Some of the best beans and legumes for protein include black beans, lentils, chickpeas, and soybeans (always high on the list of protein foods). These can be used in a variety of dishes, such as soups, stews, and salads, or simply eaten on their own as a side dish.
Nuts and seeds:
Nuts and seeds are other great sources of vegan protein. Almonds, pistachios, cashews, sunflower seeds, and flaxseeds are all excellent choices. Use them as a topping on various dishes or eat them on their own as a snack. You can also make your own nut butter (protein foods favourite) at home with just a few simple ingredients.
Whole grains:
Whole grains are not only a good source of protein but also contain complex carbohydrates, vitamins, and minerals. Quinoa, brown rice, oats, and barley are all great options. You can use this in place of traditional grain products like pasta or bread. You can also use them to make filling and satisfying vegan bowls or stews.
Vegetables:
Yes, vegetables can also be a good source of protein! Broccoli, Brussels sprouts, spinach, kale, and potatoes are all excellent choices. Eat vegetables on their own throughout the day or in conjunction with other protein-rich foods to create a balanced meal.
Fruit:
While fruit is not typically thought of as being a good source of protein, there are actually several options that pack a decent amount of the nutrient. For example, consider eating an avocado (which contains about 4 grams of protein) on whole wheat toast with almond butter for breakfast or adding some sliced bananas to your morning oatmeal. You could also enjoy a small bowl of berries as a snack throughout the day or whip up a fruit smoothie for a quick and easy meal replacement option.
Do protein foods for vegans allow you to build muscle… as in lots of muscle?
If you are looking to gain muscle on a vegan diet, it is definitely possible. Just like any other type of fitness and nutrition plan, that includes eating the right foods in order for your body’s natural processes to work best while achieving goals. Make sure there is plenty more than just plant-based protein sources!
Think about including fruits/veggies so digestion goes smoothly too. This will help maximize results when combined with exercise routines such as weightlifting or yoga workouts. Do this three times per week at least 45 minutes long each time plus an additional 20-minute walk every day.
The main advantage of building muscle while following a vegan diet is that plant-based protein foods usually have very little or no fat. The fats found in nuts for example are usually the good kind.
As a result, your muscle definition will be better, and faster. This means fewer muscles but a larger appearance (if that is what you are going for).
My final thoughts on protein foods for vegans
There are plenty of delicious vegan food options that are also high in protein. By incorporating some (or all!) of the above foods into your diet, you’ll be sure to meet your daily protein needs without having to resort to meat or dairy products.
Experiment with different recipes and combinations to find what works best for you and your taste buds!
If you have any high-protein food ideas for vegans or any thoughts about this post, please leave your comments below!
