Highest protein vegan foods

Following a Highest protein vegan diet consisting of nutritious plant foods can provide numerous health benefits. However, without careful meal planning, it can be challenging to meet protein needs on a vegan diet. Fortunately, there are many delicious high protein vegan foods to incorporate into your routine.

Why Protein is Important on a Vegan Diet

Getting enough protein is crucial to any diet, especially if you follow a vegan or vegetarian lifestyle. Protein is required to build and repair tissues and muscles as well as make important hormones, enzymes, and various bioactive compounds. Without adequate protein intake over time, you may experience loss of muscle mass, hair loss, fatigue, and frequent infections or illness.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, research suggests vegan and vegetarian adults may have higher protein needs. Consuming 1.2–1.5 grams of protein per kilogram of body weight or higher is optimal for maintaining muscle mass if you don’t eat meat or animal products. Endurance athletes and bodybuilders also need slightly more.

Benefits of High-Protein Vegan Foods

Choosing more high-protein vegan foods offers many advantages beyond simply meeting daily protein targets. Some benefits of incorporating veggie protein sources include:

  • Building Muscle: Getting enough protein, along with strength training, is vital for building lean muscle mass on a vegan diet.
  • Controlling Hunger: Protein is the most satisfying macronutrient, keeping you fuller for longer between meals and curbing cravings.
  • Promoting Bone Health: Some plant proteins enhance calcium absorption to support bone mineral density.
  • Burning Fat: Replacing carbs and fats with some extra protein may boost metabolism slightly and help with fat loss.
  • Managing Blood Sugar: Protein slows digestion to prevent unhealthy spikes and crashes in blood sugar.

Top Sources of Vegan Protein Per Calorie

The most nutritious protein comes from whole foods rather than vegan protein powder or supplements. To identify the highest protein vegan foods, it helps to look at protein density. The foods highest in protein per calorie include:

Tofu and Tempeh (10g per 100 calories): Tempeh and all kinds of tofu contain about 10 grams of protein for every 100 calories. They also provide iron and calcium. Both can be crumbled, baked, stir-fried, etc.

Seitan (21g per 100 calories): Made from vital wheat gluten, seitan contains about 21g of protein for every 100 calories. With an almost identical texture to meat when cooked properly, it absorbs flavors easily.

Edamame and Lentils (8–9g per 100 calories): Just one cup of edamame or lentils delivers around 18 grams of protein. These also contain fiber, iron, and certain B vitamins.

Hemp Seeds (10g per 100 calories): Hemp seeds offer 10 grams of complete protein per 100-calorie serving. Sprinkle them onto salads, cereal, yogurt, oatmeal, or smoothies.

Peanut Butter (8g per 100 calories): Look for natural peanut butter made from just peanuts and salt. Two tablespoons provide 8 grams of vegetarian protein.

Other good sources per calorie include quinoa, nut butter, chia seeds, spinach, peas, nuts, tofu, Ezekiel bread, chickpea pasta, spirulina, and more.

Building a High-Protein Vegan Diet

Constructing a nutritionally balanced high-protein vegan diet is simple by incorporating sufficient protein at each meal and snack. Experts suggest spreading intake evenly throughout the day.

Aim for 20–30 grams of vegetarian or vegan protein per meal. This equals about 1-1.5 per kilogram of body weight daily for most vegan men and women. Then have 10-15 grams of snacks to meet increased protein needs on a plant-based diet.

Some examples of meals providing 25-30 grams of high-protein vegan foods include:

  • 1 cup tofu stir-fry with vegetables and quinoa
  • Lentil coconut curry with chickpeas over brown rice
  • Tofu vegetable scramble with Ezekiel toast and avocado
  • Burrito bowl with tempeh, beans, veggies, hemp seeds over quinoa
  • Chickpea pasta primavera with tofu, vegetables and pesto

Pairing different plant proteins results in a complete profile containing all essential amino acids. For instance, add beans, lentils, tempeh, or tofu to leafy greens, vegetables, avocados, nuts, seeds, and ancient grains at meals.

Vegan Protein Snacks

In addition to sufficient protein at breakfast, lunch, and dinner, high-protein vegan snacks are important. These help prevent muscle loss between meals while controlling hunger and cravings.

Some nutritious high-protein vegan snack ideas may include:

  • Hummus and raw veggies
  • Nut butter apple slices
  • Edamame pods
  • Trail mix with nuts and seeds
  • Tofu jerky strips
  • Protein smoothie or shake
  • Bean and veggie whole grain wrap
  • Overnight oats with chia seeds and almond milk
  • Energy bites with oats, nut butter, protein powder

Aim for a satisfying balance of protein, healthy fats, and carbs from vegetables, fruits, and whole grains when snacking. This helps to stabilize energy and nutrition between meals.

Sample High Protein Vegan Weekly Meal Plan

DayBreakfast (Protein)Lunch (Protein)Dinner (Protein)Snack (Protein)
MondayTofu veggie scramble (26g)Quinoa lentil veggie bowl (17g)Veggie and tempeh stir fry with brown rice (35g)Hummus and carrots (7g)
TuesdayOvernight oats with chia seeds, almond milk, fruit (10g)Falafel wrap with veggies (15g)Burrito bowl with rice, beans, tofu (30g)Nut butter and apple (8g)
WednesdayTofu veggie scramble (25g)Veggie chili with beans (19g)Lentil shepherds pie with side salad (26g)Edamame pods (17g)
ThursdayVegan breakfast sandwich (12g)Buddha bowl with chickpeas, quinoa tofu (20g)Veggie and tempeh fajitas (24g)Vegan protein shake (25g)
FridayOvernight oats with nuts and seeds (15g)Spinach salad with chickpeas, tofu, quinoa (23g)Veggie pizza with side chickpea salad (29g)Roasted edamame (11g)
SaturdayTofu veggie omelet (20g)Vegan cauliflower buffalo wings and quinoa (15g)Burrito bowl with rice, beans, tempeh (24g)Trail mix with nuts and seeds (8g)
SundayBanana almond butter smoothie bowl (12g)Veggie burger and sweet potato fries (18g)Buddha coconut curry bowl (26g)Roasted chickpeas (10g)

This provides an average of about 130-160 grams of vegan protein each day to support an active, healthy plant-based lifestyle. Adjust serving sizes to meet your protein target.

Vegan Protein Supplements

While whole foods should make up the bulk of nutrition on a high-protein vegan diet, supplements can fill the remaining gaps in protein, and vitamins like B12 or iron for some individuals. They offer convenience for busy schedules as well.

There are three primary types of vegan protein powder worth considering:

  1. Pea protein: Made from yellow split peas. Well-digested with a smooth texture.
  2. Soy protein: Made from soybeans. Just as effective as whey for building muscle.
  3. Hemp protein: Made from hemp seeds. High omega ratio with antioxidants. Contains fiber.

Remember, vegan protein powder supplements are simply meant to complement whole food sources of protein in your diet, not.

replace them entirely. When choosing a plant-based protein powder, look for one that:

  • Contains 20-30 grams of protein per serving
  • Has less than 5 grams of sugar per serving
  • Includes probiotics or enzymes for digestion
  • Is made from organic, non-GMO ingredients
  • Is free of artificial sweeteners, colors, and preservatives
  • Has primarily positive reviews for taste and mixability

Only use about 25-50 grams or 1-2 scoops of vegan protein powder daily in smoothies, oats, or baked goods. This ensures you still get ample nutrition from whole vegan foods as well.

High Protein Vegan Recipies

Incorporating more plant-based protein foods is easy with flavorful high protein vegan recipes. Some tasty ideas include:

Tofu veggie scrambleBuddha bowls with tempehLentil coconut curryRoasted edamame
Vegan breakfast burritosChickpea salad sandwichesVeggie chiliTrail mix with nuts and seeds
Overnight oats with chia seedsLentil veggie soupCauliflower buffalo bitesHummus and raw veggies
Tofu spinach frittataTempeh lettuce wrap tacosEggplant parm with chickpea pastaNut butter and fruit
Veggie omelet with Ezekiel toastQuinoa stuffed peppersSeitan stir fryVegan protein bites

Check out vegan blogs and cookbooks for endless meal ideas to boost daily protein intake. With a little creativity, you can enjoy delicious high-protein vegan meals and see the health benefits.

Potential Challenges Meeting Protein Needs on a Vegan Diet

While completely possible to consume sufficient protein on a vegan diet through plants, there are some potential hurdles to consider as well:

Lower Protein Bioavailability: Plant protein is not absorbed quite as efficiently as animal sources like eggs, yogurt, or meat. Overcoming this requires eating more total protein each day.

Inadequate Calorie Intake: Those eating a raw or very low-calorie vegan diet may struggle to get enough protein simply due to insufficient calories to support their needs.

Nutrient Deficiencies: Vitamin B12, iron, zinc, or calcium deficiencies resulting from poor planning can impact protein metabolism and synthesis.

Higher Protein Needs: Certain groups including athletes, the elderly, children, and pregnant women may need to pay special attention to ensure protein targets are met consistently.

With mindful attention to including sufficient calories and a variety of plants like legumes, grains, and nuts, however, these hurdles are easily overcome. A balanced vegan diet can support all protein requirements.

The Bottom Line on Protein for Vegans

A whole food plant-based diet centered around vegetables, fruits, legumes, nuts, and seeds can provide all the essential amino acids you need through proper planning. Nuts, seeds, tofu, and seitan are particularly high-protein vegan foods, providing about 10-21 grams per 100 calories.

Aim for 25-30 grams of plant-based protein at each meal, then moderately fill in the remaining gaps to meet increased protein needs on a vegan eating pattern. Vegan protein powder can complement whole food intake when needed for convenience as well.

With a little education about plant protein sources and intentional meal planning, vegans can thrive and even build impressive muscle by eating delicious satisfying protein plant foods.

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