Healthy High Protein Vegan Meal Plan (Week Two) | Plant Based Recipes (2024)

FAQs

What do vegans eat on a high protein day? ›

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

100 grams of vegan protein

One scoop of plant-based protein powder (20 grams) 1 ounce of nuts (5 grams) Two tablespoons of peanut butter (7 grams) Two tablespoons of chia seeds (about 10 grams)

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day.

The best plant sources of protein include pulses (lentils, beans, chickpeas, peas and soya), nuts, seeds and wholegrains (wholemeal bread, wholewheat pasta and brown rice). One large serving of cooked tofu could provide up to half the protein you need in one day!

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: 1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it's considered a complete protein even though it's from plants.

Which nuts are high in protein? ›

Proteins. Nuts are a rich source of proteins and essential amino acids as indicated by the USDA National Nutrient Database for Standard Reference [10] and as presented in Table 1. The major sources of proteins are peanuts, almonds, and pistachios, while chestnuts are the poorest in proteins.

Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.

Six ounces of wild-caught salmon, grass-fed sirloin, and pastured chicken breast each has 30–40 grams of high-quality protein. If you're not intolerant, you might occasionally add eggs to this list (but don't make this a regular habit). Three eggs have about 19 grams of high-quality protein.

Vegans can get enough protein through various plant-based food items. Beans, legumes, peas, soy products, grains, nuts, and needs are some of the best plant-protein sources. Vegan protein contains essential amino acids to prevent muscle loss and aid in tissue repair.

The reality is that it's fairly simple to get plenty of protein on a vegan diet with all the plant-based protein options out there like tofu, beans, lentils and high-protein whole grains, like quinoa.

Include foods like lentils, chickpeas, black beans, kidney beans, and soybeans in your meals. For example, a cup of cooked lentils provides about 18g of protein. Tofu and tempeh: Tofu and tempeh are derived from soybeans and are versatile sources of protein. They can be used in stir-fries, curries, or grilled dishes.