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.

One of the easiest plant-based high protein swaps is to replace your usual pasta with red lentil pasta. It's made from protein-rich red lentil flour, and I like to make a vegan bolognese with it. Adding soy mince is a game-changer too when you're struggling to eat enough protein.

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)

A few complete vegan protein sources include buckwheat, quinoa, soy products, chia seeds, spirulina, seitan, amarnath, and a combination of beans and grains.

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.

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.

Key Takeaways: Protein is essential for the body since it helps make hormones, cells and muscle tissue. You can get enough protein in your diet whether it's entirely plant-based or if you include moderate portions of poultry, fish, eggs and dairy products.

Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to all parts of the body.

What vegan foods are highest in protein per 100g? ›

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.

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

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.

Milk, cheese, nuts, beans, and tofu are good sources of protein. You can also try tempeh, veggie burgers, and other meat substitutes. Vegetables also have 3 grams of protein per serving. If you struggle to get enough protein through food alone, a protein supplement may be useful.

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.