High-Protein Vegan Foods List: Essential Foods for Muscle Building and Health
, by Sandesh Prasannakumar, 9 min reading time
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, by Sandesh Prasannakumar, 9 min reading time
Protein intake is crucial for muscle development and strength, weight loss, and general well-being. Earlier, the focus was on the high biological value foods such as meat, eggs and dairy products. But as the study shows, a vegan diet that has been well-balanced and calculated can also supply the body with adequate protein for muscle mass as well as overall health.
The thing here is to include appropriate amounts of healthy, high-protein vegan foods into the list. Depending on age, gender, activity level, and individual health goals, the daily protein intake ranges from 0.36 to 0.8 g per 1 pound of body weight. Here is a list of the vegan protein foods that should be consumed in variety in order to meet the requirements;
Here are 15 of the top high-protein vegan foods to include in your muscle-building and general health regimen:
Tofu and tempeh are soy protein products that form a major part of the vegan diet. Tofu has 10g of protein for a half cup, and tempeh has 15g of protein for the same serving size. For recipes such as stir-fries, scrambles, etc., firm or extra firm tofu is best used, while tempeh has a more earthy taste and, therefor,e is perfect for items like vegan “bacon” or in stews and chilis.
Edamame is as simple as fresh soybeans. It has 17g of protein, which is almost one cup. They are best bought fresh or frozen and can be incorporated in grain bowls, salads, stir-fries, and the like.
All lentils have a high protein content ranging from 9g / 1/2 cup of red lentils to 18g per 1/2 cup cooked green or brown lentils. Use them in your soups, curries, salads, or in other ways you deem fit.
Similar to other beans and legumes, chickpeas are also an excellent source of protein. It will be possible to get 15g from a cup that has been cooked. Mash them into hummus, incorporate them into salads, grain bowls, stir-fries, and so on
Beans come in many types, and they can vary in protein content, but per cooked cup, they contain 12-16g of protein. Soaking before cooking is another feature common to all beans. Then, you can easily prepare a whole lot and freeze them to use in taco bowls, soup chillies, and so on.
Peanut butter, almond butter, cashew butter, etc., provide 7-8g protein per 2 tablespoons. And that quickly ad up when you spread it to your toast, mix it in oatmeal or smoothies, use it in sauces like Thai peanut sauce or simply take spoonfuls of it.
Ezekiel bread contains 8g of protein, while most breads contain 2-4g of protein per slice due to the incorporation of legumes. It’s good for avocado toast, sandwiches with nut butter, French toast, bread pudding, and the like.
Quinoa is packed with protein that includes all nine essential amino acids, fibre and several nutrients. It can be boiled just like rice with added spices to enhance the flavour. You will obtain 8g of protein per cooked cup.
Incorporating oats in your breakfast is a great way for vegans can boost their protein intake in the morning. Choose steel-cut or rolled oats to have 6g per cooked cup in combination with soluble fibre for digestive health. Add nut butter, fruit, flax, chia seeds etc.
The green pea, which most people would not consider a superfood, is actually quite rich in protein. Protein content is also high, as one cup of cooked peas provides 9g of protein. Try some pea soup or incorporate peas into fried rice, pasta primavera, risotto, etc.
If you wish to have a particularly speedy and effortless source of protein, few things are more useful than whipping up a smoothie, shake, or overnight oats with vegan protein powder. Soy, pea, brown rice and hemp-based protein provide between 15-30 grams of protein per serving.
It lacks all the essential amino acids to be considered a complete protein but is rich in several of the essential amino acids that other vegan protein sources can complement. 2 tablespoons offer approximately 5g of protein. Use it to season popcorn, roasted vegetables, salads, pasta, etc.
Spirulina is a type of blue-green algae that is considered to be one of the most nutrient-dense foods. A single tablespoon is also packed with 4g of complete, digestible protein inclusive of all nine amino acids. Use it in smoothies or as a garnish on foods.
Apart from having 10g of complete protein per 3 tablespoons, hemp seeds also contain essential fatty acids. Include them in your morning yoghurt, bake them into energy bars and granola, blend them into smoothies or pesto sauce, or you can take them with a spoon.
On the other hand, about 1 tablespoon of chia seeds contains nearly 5g of protein, although they are incredibly small. They’re great to be added to smoothies, puddings, oats, salad dressings, stir fry, and so on. If you decide to add them to these products, it is better to soak them slightly so that they swell and can grab more fluid.
As part of the vegan diet, where sufficient calories are consumed, and a range of nutrient-dense plant foods are consumed, it is easy to achieve the recommended dietary protein intake. The top protein-rich vegan foods highlighted above are useful in building muscles, improving performance during sports or exercise, and making one feel full and also healthy. It is with sound nutrition that one can build up strength, maintain lean muscle mass and feed on plants.
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Protein can be found in legumes such as beans, lentils, and peas, soy products like tofu, tempeh, edamame, seitan, nuts, seeds, whole grains, and vegan meat products. Other vegetables and green leaves also contain some of these elements in smaller proportions, but cumulatively, they can be significant.
No, protein powder is not necessary, but it can be useful depending on your goals and training regimens. However, it provides a convenient means of taking more protein as vegan blends contain up to 30g per serving. It’s especially useful before and after workouts for muscle recovery and as fuel for energy. However, the requirements can be met by a balanced whole foods diet.
Emphasis should be made on ensuring that protein-containing foods are included in every meal and snack. For instance, a day’s plan might be tofu veggie scramble for breakfast, lentil soup and Ezekiel bread for lunch, hemp protein smoothie for a snack, Thai peanut stir-fry with edamame and quinoa for dinner, and cashew yoghurt topped with chia seeds for dessert.