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Lately, I summed up the list of low-carb foods for non-vegetarians. However, luckily more and more people are getting into plant-based healthy eating. If you are one of them and trying to build lean muscles, this is the article for you. Today I will talk about the top 10 sources of protein for vegans and vegetarians. Protein is not only important for building body mass and losing weight, but also for healthy bones and cells.

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As an ACE Certified Professional, your safety is extremely important to me. If you have or have had any health issues, operations, or injuries it is especially important to consult with your doctor and make sure all these tips mentioned within this post are healthy for you to do.

SOURCES OF PROTEIN FOR VEGANS

1. TOFU, TEMPEH, EDAMAME

TOFU, TEMPEH, and EDAMAME are all made from soybeans. Soybeans are known for being whole sources of protein for vegans and they are all rich in fiber, iron, and Vitamin K which are all important for healthy body function.

My favorite one of these is the TOFU. I recommend buying hard tofu, which you can cook by adding some spice to it.

It tastes amazing on Ezekiel bread in the form of a sandwich and could be a great brunch idea for weight loss.

TEMPEH and EDAMAME are foods I don’t have as much experience with but are popular among vegans. What I do know is that having TEMPEH in your diet has similar benefits as tofu. You spice it with garlic powder, for instance, cook it and use it in a sandwich.

Unlike the other two options, EDAMAME definitely needs to be boiled before eating and is great with your salad or soup.

2. LENTILS

It would be a mistake not to mention lentils as one of the main sources of protein for vegans. One cup (240 ml) of this food includes 18 grams of protein, and it is considered to be an excellent source of protein for vegans.

It is great for weight loss as well due to the high level of fiber. Lentils make a good addition to a salad, as a soup, or just simply as a part of your healthy dinner.

When I lost 10 pounds in one month I used them as a salad with cauliflower, nuts, and avocado. According to studies consuming lentils could be beneficial for high blood pressure issues as well (1.).

3. CHICKPEAS

The third item on my VEGAN PROTEIN LIST is chickpeas because, after lentils, they are considered to have one of the highest levels of protein (15grams in 240 ml cooked chickpeas).

This food is not only great for weight loss since it contains 46 calories per serving– but is also nutrition dense with iron, zinc, and B vitamins– which is necessary because in a plant-based diet you will need these nutrients that you would normally get from meat or fish. I also have to emphasize that lentils are rich in vitamin B6 which is known for promoting the health of the brain (2.).

4. KIDNEY BEANS

Staying with legumes I would like to mention KIDNEY BEANS as a great vegan protein source. Such as chickpeas, a cooked cup of them has 15 grams of protein and is also rich in important vitamins and minerals (zinc, iron, and magnesium). So if you are tired of chickpeas why not replace them with kidney beans in your salad or healthy dish.

5. QUINOA

Let’s move on to grains. QUINOA is often mentioned as one of the best protein sources for vegans. First of all one cup includes 4-5 grams of protein. This is not bad considering the fact that QUINOA is a high-quality source of carbs. So if you need to take care of your post-workout meal after a HIIT session it is a great idea to include this food.

QUINOA is also rich in fiber, which is necessary for proper digestion and weight loss and provides antioxidants that promote the health of cells.

6. AMARANTH

Staying with grains, let’s mention AMARANTH, since it has similar attributes to quinoa. If you are tired of quinoa then here is amaranth for you 😊

WHAT ARE THE SIMILARITIES?

• A cooked cup contains 8-9 grams of protein
• A great source of complex carb and fiber
• Rich in iron and magnesium

Consider using QUINOA or AMARANTH as a great addition to your healthy dinner plan. MUSHROOM RISOTTO would be a delicious dish you can make with either of them. The reason why mushrooms might be a great idea to mix with these grains is that it is beneficial for the health of your skin.

7. NUTS

NUTS definitely should be your go-to if you are vegan because one serving (28g) of them includes 5-7 grams of protein. Not to mention that nuts are a great source of healthy monounsaturated and polyunsaturated fats.

 I would like to recommend pistachios and almonds here:

• One cup (123 grams) of pistachios includes 25 grams of protein,
• One serving (23 pieces) of almonds contains 6 grams of protein (3.).

8. CHIA SEEDS

The last one on the list of great sources of protein for vegans are CHIA SEEDS.

One serving (35 grams) contains 6 grams of protein and 13 grams of fiber and they are also rich in iron and magnesium.

I would recommend including them in your healthy snack or as part of your healthy breakfast.

SOURCES OF PROTEIN FOR VEGETARIANS

Since this post is about the best protein sources of VEGANS AND VEGETARIANS it is important to mention that there are two great high protein sources that you could add to your list if you are only vegetarian.

9. NON-FAT GREEK YOGURT

If you love yogurt or prefer consuming dairy, Greek yogurt is a must-have for you. It includes twice as much protein as other yogurts do. One container (170 grams) of non-fat Greek yogurt contains 17 grams of protein which is great and only contains 73 calories (4.). If you are vegetarian and fancy a great snack or healthy breakfast while traveling or staying in a hotel greek yogurt with chia seeds and oats is a great option.

10. EGGS

The second protein alternative for vegetarians is my personal favorite which is eggs.

2 eggs could be a great part of your healthy brunch when you are doing intermittent fasting 16:8. Eggs include 12.5 grams of protein and 143 calories. They are rich in Vitamin A and Calcium which is necessary for a healthy immune system and strong bones.

According to experts eating up to seven eggs a week is still considered to be healthy for your body (5.).

So this is my top 10 sources of protein for vegans and vegetarians.

These sources of protein for vegans and vegetarians are great, but things may be more appealing in a form of a nice and cooked healthy dinner. For this purpose, I recommend checking out the set from the Abbio Cookware Collection and Abbio has a few great recipes as well on their blog.

Enjoy your meal,

Eszter

Setting up a healthy eating plan alone can be a challenge sometimes especially with a stressful and time-consuming job or business. Click on the image below to register for my free webinar about losing weight with a sedentary job!

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