One of the problems with switching to a plant-based diet, which almost everyone has, is getting enough protein. After all, it is an essential nutrient that typically comes from meat. Protein is actually much more abundant than people think and comes from a wide variety of sources.
While it is true that for most people, animal products are the most sustainable form of protein in their diet, this is not the only option. In fact, protein can be found in many different plants and plant foods that are readily available. Once you start exploring, you will realize that there are many sources of protein in places that you never thought to look for
What can vegans eat instead of protein?
Nuts and nut-based products
Soy, tofu and tempeh
Lentils, chickpeas and black beans
Protein shakes
Other Plant Protein Sources
You can get almost all the nutrients your body needs for a healthy lifestyle just from plants. It’s just a matter of getting to know the specific ingredients that contain the nutrients you need. There are a few well-known options that will give you plenty of protein, but there are also many plant-based sources that contain enough protein to provide more than enough to keep you going. Various nuts, seeds, and legumes are known for being high in protein, but so are various grains and vegetables. You’ll find that there are many great options for getting the protein you need every day, which are also perfect for a vegan or vegetarian lifestyle. If you’re unsure about your dietary needs, here are some tips to help you get started.
Nuts and nut-based products
Almost every type of nut you can imagine contains a significant amount of protein. On average, you can get 5 to 6 grams of protein from a small handful of your favorite nuts (that’s about 20-24 grams per cup). The best part is that most nuts are very easy to add to your daily diet. Not only are they delicious on their own, but there are also many dishes and recipes you can add them to. Nuts and seeds are easy to add to breakfast, salads, meals.
Another nice thing about nuts is that they are a great alternative source of dairy. Dairy-free dairy products, dairy-free yogurts, and dairy-free cheeses are most often made from nuts and are easy to replace when switching to a plant-based diet. They can also add the extra protein you need as a snack or side dish. Cashews in particular are a great nut because they have a smooth, creamy, and neutral base.
Soy, tofu and tempeh
Soy has long been an essential part of the plant-based diet due to its rich protein, calcium and iron content. Not only is it nutritious, but it is also quite versatile as a meat substitute. Soy-based foods like tofu and tempeh are known to take on whatever flavor they’re cooked with, making them perfect for recreating lean versions of your favorite meals and easy to incorporate into any recipe. On average, tofu contains about 10 grams of protein per half cup, while tempeh contains about 15 grams per half cup. This makes either option perfect as a main course along with plenty of vegetables for a perfectly balanced meal.
Lentils, chickpeas and black beans
Most plants belonging to the legume family produce a significant variety of nutrients, including a decent amount of protein. Of particular note are lentils, chickpeas and black beans. Not only do they provide about 7-8 grams of protein per half cup, but they are also excellent sources of potassium, fiber, and iron. Lentils and black beans are popular side dishes and easy additions to any salad, but they’re also great as a main course when paired with rice, vegetables, or any other suitable base. This also applies to chickpeas, which are used to make famous foods such as falafel or hummus.
Protein shakes
Cocktails are another great option for both convenience and efficiency. They can vary significantly from one brand to another, which means their ingredients may include different sources of protein.
Other Plant Protein Sources
As mentioned above, you can find squirrels in many places where you might never have expected to find them. For example, certain vegetables, algae, and even mushrooms are known to be good sources of protein. You can prepare a complete balanced meal, consisting of a first course and several side dishes, each of which contains a little protein, with all possible options. If you’re looking for something protein-packed, here are a few more foods to look out for:
Spirulina. An edible seaweed that contains about 4 grams of protein per tablespoon. It is usually sold as a supplement that can be added to shakes or other liquids. It is also a good source of B vitamins.
Quinoa. It is a grain that contains about 8 grams of pure protein per cup. It is also an important source of iron, magnesium, manganese and fiber. Adding quinoa to your favorite salad is an easy way to add more protein.
Chia seeds. Contain about 2 grams of pure protein per tablespoon, as well as a decent amount of fiber and omega-3 fatty acids. Adding chia seeds to your oatmeal at night is a great way to add more protein and omega. Try this chia pudding recipe for a delicious start to your morning.
Cabbage. Don’t forget that cabbage contains about 2 grams of protein per cup, as well as many other nutrients. Cabbage can be used in a variety of ways. Adding it to a salad is the most popular way, but kale chips are another crunchy and tasty snack.
Mushrooms. A heel of medium-sized mushrooms contains about 3 grams of protein. The world of mushrooms is huge, you can easily make burgers or add mushrooms to soups, pasta or pizza.
Broccoli. Contains about 4 grams of protein per stem. Broccoli is very easy to serve as a side dish or on top of a salad, but we also like to use it as the base of a dish.
Potato. Contains approximately 8 grams of protein per serving. This does not mean that you need to lean on french fries. Potatoes can be a great base for your meals. Try vegan baked potatoes with broccoli, garbanzo beans, vegan bacon chunks, cheese, and non-dairy sour cream.
