Soy cheese pizza is an exciting and high-protein vegan meal.
Due to advancements in nutritional awareness and vegan products, it's easy to get enough protein while following a vegan diet. Today, vegan alternatives are available in most grocery stores and restaurants. Protein also occurs naturally in many staple pantry items, making it easy for vegans to meet suggested daily protein amounts. Consult your doctor before adopting a vegan diet or making dietary changes.
Soy
A tofu sushi roll is a protein -rich vegan food.
Soy is a staple in many vegan diets due to its high protein content and adaptability. Tofu and tempeh are both soy products, and contain around 10 g of protein per serving. One cup of soy milk contains roughly 6 g of protein, and can be used in place of dairy milk in recipes. Soy meat products such as soy bacon, soy burgers and soy chicken may boast as much as 30 g of protein per serving.
Beans and Lentils
Bulk bins offer a wide variety of beans and legumes.
Beans and lentils, common in many kitchens, are both nutritious and protein-rich. One cup of cooked lentils provides 18 g of protein. Lentils can be enjoyed as a main dish or added to burritos, Indian food or salads. Beans contain roughly 15 g of protein per 1 cup serving. Use kidney beans in vegan chili for a hearty dinner, or make your own hummus with garbanzo beans.
Nuts and Seeds
Look for trail mix with nuts, seeds and dried fruit.
Nuts and seeds are an important addition to a vegan diet. Pepitas, or pumpkin seeds, contain 9 g of protein per serving. Peanuts, sunflower seeds, almonds and pistachios are also good protein sources, containing 6 to 7 g of protein per oz., making them nutritious snacks. Because nuts and seeds are high in fat, limit your intake to 1 to 2 servings per day.
Grains
Oatmeal adds protein to a complete breakfast.
Many grains contain protein, and are conveniently adaptable for every meal. Oatmeal and oat bran are high-protein breakfast cereals, with 11 g of protein per serving. Cook oatmeal in soy milk for added protein and flavor. Quinoa is another high-protein grain. One cup of uncooked quinoa contains 24 g of protein, making it an excellent grain choice for vegans. Replace pasta or rice with quinoa to add nutrition and variety to meals.
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