Written By Natalie Wilson / Reviewed By Ray Spotts
If you like the idea of becoming a vegan after Veganuary, you might want to be stricter with macro and micronutrients. Several nutrients will be missing in a vegan diet if they are not managed properly. Proteins are one of those macronutrients missing from a vegan diet.
Moreover, some foods contain a lot of protein that a vegan can eat. Here are some of the best foods that you should eat that contain a high amount of protein.
High Protein Vegan Foods: Tofu, Tempeh and Edamame
Soy products are some of the best high protein vegan foods for a vegan diet. Firm tofu, also known as soybean curds, contains around 10 grams of protein per half a cup. Edamame beans contain 8.5 grams per half a cup and tempeh contains 15 grams of protein per half a cup.
Tofu is highly versatile when it comes to adding to a dish. It is usually the main flavor of a dish making it easy to cook with other foods. Tofu is a great substitute for meat due to it being a high protein vegan food. They are also very versatile with other foods. Vegans will usually add it to a sandwich or a soup. It all just depends on what you are planning on eating and cooking.
Tofu, Tempeh and Edamame are all great foods as they contain a lot of protein, calcium and iron. Make sure to have at least one dish where one of these makes most of the dish.
High Protein Vegan Foods: Lentils
Red or green lentils are another great source of protein. Again, they are some of the best high protein vegan foods that a vegan can have in a diet. Cooked lentils contain just under nine grams of protein per half a cup. However, they can be tasteless if they are eaten alone, so make sure you have them with something else.
Lentils also contain plenty of micronutrients such as iron, potassium and fiber. Again, they are another versatile food that a vegan can eat. They can be cooked in stews and curries or even with baked tomatoes. Many other foods can be cooked or eaten with lentils. We suggest that you experiment with your palette and flavors.
High Protein Vegan Foods: Chickpeas
Cooked chickpeas are another high protein vegan food, containing 7.25 grams per half-cup. They can be hot or cold, making them the perfect food for a lunchtime meal. Furthermore, there are so many dishes out there that you can cook. Again, making your meal preparation much easier.
They make a great curry if that is something that you are interested in eating. Chickpeas are a high protein vegan food and they contain around 45 grams of carbohydrates. It makes them a great food for you to increase your weight healthily and you should have regularly.
High Protein Vegan Foods: Peanuts
Although peanuts are a portion of food you wouldn’t have for the main meal, they make a great snack. Additionally, peanuts are another high protein vegan food containing 19 grams of protein per half a cup. They contain roughly 414 calories and plenty of just under 12 grams of carbohydrates.
Peanuts contain plenty of fat although this is nothing to worry about due to it being healthy fats. If there are any snacks that you should consider as a vegan, make sure that you consider nuts.
High Protein Vegan Foods: Vegetables
In a vegan diet, vegetables will be a secondary source of food for most of your dishes. However, not all vegetables contain a lot of protein although many have a lot of vitamin C. We suggest that you eat dark colored, leafy green vegetables as they contain the most protein. Have these vegetables accompany something else or put them in a salad.
There are several high protein vegan foods out there to choose from. If you are a vegan and you like to work out a lot, make sure that you have these foods in your diet. If you are ever in doubt about the amount of protein you eat, consider protein supplements.
Protein is not the only nutrient you would struggle to have in your diet. Other nutrients that a vegan might lack in their diet are calcium, iron, and vitamin D. Many foods contain vitamin D however, these tend to be meats that a vegan cannot have.
If you struggle to find vitamin D in your diet because you spend most of your hours indoors during the day, it is suggested that you start taking vitamin D3 supplements. We suggest that you consult your local GP before taking any supplements.
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Natalie Wilson is a freelance health and wellness writer. She loves researching and writing about new health trends and topics, as well as keeping up to date with the latest health news. When not writing, you can find her taking long walks in the countryside with her dog or browsing her nearest bookstore. You can connect with her on Twitter @NatWilson976.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.