How Can I Get Protein On A Vegan Diet

Love the gym? Love working out? Want to go vegan?

If you are looking to build body mass, protein intake is a key part of your routine and goal. Now you can find a plethora of vegan protein sources available in every supermarket and these common food items can help you in providing a complete meal along with protein rich ingredients.

If you intend on choosing a completely vegan diet, it is necessary for you to incorporate a variety of food items so that you receive all the required nutrients for the body to remain healthy and strong.

There are many famous athletes who would normally consume more protein than an average person have opted for vegan lifestyles and have spoken positively of their changes. For more you can read here or check out these documentaries (especially The Game Changers)

Racing car driver Lewis Hamilton, tennis champion Novak Djokovic and a number of premier league footballers are some prominent athletes who continue to perform at their best, without the need to consume any animal products.

Click Here To Take The Vegan Muscle Diet Quiz

As a vegan it is important for you to include enough protein in your body to keep the nutrient supply optimum. Variety is the key when it comes to vegan protein and below you will find some rich providers of protein and other necessary amino acids. 

Beans

  • Beans can be added to a variety of vegan food meals, including burgers, tacos, dips, stews and salads. 
  • It can take a little while to cook them on a stovetop. But canned beans are an excellent convenience product if you are short on time and are looking for something healthy to eat on the go. 
  • You can choose from a variety of legumes like, kidney beans, black beans, cannellini or pinto. All available from major supermarkets and online at the Thrive Market 

Protein Per 100gm – approx 10gm protein

Chickpeas And Lentils

  • One of the best and most common sources of protein, chickpeas and lentils are widely used worldwide in making a lot of vegan dishes. 
  • Chickpeas, also commonly known as garbanzo beans, can be used in salads, sauces and while cooking a curries or soups. Like other legumes, chickpeas and lentils are an excellent source of protein. 
  • They are also a good source of iron, fiber and potassium. 
  • Chickpeas are good for your digestive system.
  • Lentils can also be used in making a number of dishes including, soups and stew.

Protein Per 100gm- 19gm protein in chickpeas and 26gm in lentils

Tofu, Tempeh and Edamame

  • These are all a part of the soybean family. Soybeans area great plant based source of nutrients, especially protein. Including them in your daily meal can be really beneficial for the body as it also provides the essential amino acids.  
  • Edamame can be cooked easily by boiling or steaming them for a few minutes, and can be consumed by adding something as simple as salt. 
  • Tofu can be cooked in any dish that you would traditionally find meat. For example a vegan thai green curry will use tofu over chicken.  
Protein Per 100gm- 9grams of protein

Hemp Seeds

  • Hemp seeds have got a lot of hate in the news in recent years as they are the seeds for the marijuana plant family and comes from the sativa plant. 
  • it is a great source of protein, and many vegan protein powders used the seed as a base. 
  • Hemp seeds are also a good source of magnesium, iron, zinc and calcium. It’s also a good source of Omega-3 and Omega-6 fatty acids. 
  • You can add in hemp seeds to your diet by adding them to your smoothies, salads and your morning cereal. 
  • Hemp seeds are great for making homemade hemp milk.
  • Here is a great Hemp Milk available at The Thrive Market and Amazon.

Protein Per 100gm- 30gm protein 

Click Here To Take The Vegan Muscle Diet Quiz

Oats

  • Good for your general health as well as delicious, oats are a fitness enthusiast’s best friend. Almost every personal trainer recommends their clients to eat oats over all other cereals
  • There are a lot of ways how you can add oats to your diet. You can consume them in cereal, shakes, and burgers as well as in flour used for baking. 
  • Although these are not considered complete protein, but they contain quality protein as compared to wheat and rice. 
  • Oats are also awesome for making homemade milk.
  • Here is a great value pack of steel cut oats at The Thrive Market and Amazon
  • Protein Per 100gm- 16.9gm protein

Pumpkin Seeds

  • These roasted seeds are mostly used in soup based recipes. They can also be found in packets in supermarkets along with nuts. 
  • They not only taste nice but are a good source of protein and magnesium. It contains almost about 74mg magnesium per 2 tablespoons.
  • Pumpkin seeds are widely used to add a crunch to salads, plus add a healthy edge to make it a high fibre snack. 
  • It also has a high content of Vitamin E which commonly boosts our immune system. 
  • You can get some great value packs of Pumpkin Seeds at The Thrive Market and Amazon

Protein Per 100gm- 12gm protein

Click Here To Take The Vegan Muscle Diet Quiz

Chia Seeds

  • Chia seeds are tiny black seeds that are derived from the chia plant (Salvia Hispanica). Native to Mexico and Guatemala, they are staple food for the ancient Mayans and Aztecs. 
  • Chia is an ancient Mayan word, which means “strength”. 
  • Chia seeds contain large amount of fiber and omega-3 fatty acids, protein, and other essential minerals and antioxidants. 
  • These seeds are versatile and can be soaked and added to salads, juices, smoothie, desserts and cereals. They can also be simply sprinkled on top of vegan yogurt and acai bowls.
  • Here is a great value pack of Chia Seeds from Thrive Market

Protein Per 100gm- 16.5gm protein

  • Post category:Food / Health