8 protein sources for vegans

Vegan Living a vegan lifestyle means abstaining from all animal-derived foods. That means no meat, no fish, no eggs. Milk from cows, goats, or sheep is also forbidden. Consequently, this also means abstaining from all dairy products such as cheese, yogurt, or quark. A vegan diet is straightforward when it comes to carbohydrates and fats. Carbohydrates come exclusively from plant sources anyway, and healthy fats are also generally not of animal origin. The problem lies with protein. This article will show you how to get enough protein despite following a vegan lifestyle. 8 protein sources and you will see that you can prepare very delicious meals with it.

1. Protein from the grain of the Incas

We are talking about... Quinoa, Quinoa, a grain already consumed by the Incas, is related to millet and contains all nine essential amino acids in addition to carbohydrates. You can make salads, delicious casseroles, and even fritters from quinoa. Why not try quinoa patties? It's also a great addition to your breakfast muesli.

2. Nuts, almonds and pistachios as a protein source

Almonds and Pistachios have a protein content of 20%, at nuts It's similar. Nuts, almonds, and pistachios are also very high in fat. Therefore, use them sparingly if in doubt, unless you're intentionally trying to gain weight. If you want to use nut butter, for example as a spread on bread, pay attention to the naturalness of the preparation. Besides the nut and its components, nut butter should contain, at most, salt.

3. Protein from lentils

Lenses Lentils have a protein content of around 221 T3T; one tablespoon contains approximately 8 grams of protein. You can prepare lentils in many different ways, such as lentil soup or a delicious salad. As you can see, protein intake can be quite varied for vegans. But it gets even better.

4. Tofu and tempeh

Tofu and Tempeh They are derived from soybeans. For vegan athletes and bodybuilders, they are considered the ultimate protein source. You can do a lot with tofu. You can use it as a cheese substitute in salads. You can make a stir-fry from tofu chunks, and you can even fry a whole tofu steak from a large piece.

5. Beans – high in protein and healthy

2 cups beans They contain 26 grams of protein. When it comes to beans, you're spoiled for choice in terms of different varieties and preparation methods. From bean soup to salad to bean stew. Green beans, broad beans, or white beans—the possibilities are endless. A quick internet search will give you over 100 suggestions for bean dishes alone.

6. Vegan protein powder

Protein from Protein powder There are also vegan options. The protein sources here are peas, rice, or hemp. A drink made from vegan protein powder is ideal for post-workout recovery and is well-suited for building muscle mass. It will quickly fill you up, and the concentrated protein is good for your skin and nails.

7. Vegetables as a protein side dish

Would you have thought that a cup Peas It contains 9 grams of protein? So garnish your main dishes with protein-rich vegetables. It's healthy and adds variety to your meals. If in doubt, pay attention to the quality of the vegetables. Invest in high-quality produce. The money you save on meat consumption will help you do just that.

8. Soy milk and similar products.

Since animal milk is off-limits, you need an alternative. You can find it in milk made from soybeans, oats, rice, or spelt. But be careful: check the additives carefully and avoid sweetened milks with artificial flavorings. Instead of vanilla-flavored soy milk, you should opt for plain soy milk. The effects of soy milk, for example, are remarkable. Its protein content is almost 251 T3T.

Conclusion – Vegan proteins are sufficient and tasty.

If you want to live a vegan lifestyle as an athlete, you can achieve a lot with a smart approach to meal planning. With a little creativity, you can put together a year-long nutrition plan from these eight protein sources without getting bored. Your family or roommates will also appreciate it if you serve them a tofu steak once in a while, provided it's expertly prepared.

An article from our partner Fitness Magnet.