The Fit Foodie’s Meal Prep Plan is now available as a digital download and paperback book. Click here.

10 Vegan Sources of Protein

10 Vegan Sources of Protein

Meat-eaters will never stop asking and vegans always get sick of hearing it:
“How do you get protein?”
They could never be as muscular, fit or even bulk as their meat-eating friends right?


There are some amazing vegan athletes {see Brendan Brazier + Rich Roll} are changing negative stereotypes, proving that plant-based protein can not only build strong muscles, but can keep a vegan healthy enough to run, swim, bike, dance AND pump weights.


So here's the answer to that question - 10 vegan protein sources to try on for size:


1. Veggies

Yep, fresh greens pack a protein punch. One cup of cooked spinach has about 7g of protein (the equivalent to one boiled egg). The same serving of green beans has about 13g.


2. Hemp

No, not to get high on. Add 30 grams of hemp powder in your smoothie and for 11 grams of protein – just like that.


3. Quinoa

 Quinoa is so versatile (I love it as a delicious substitue for rice pudding) and delivers about 9 grams of protein per cup.


4. Non-Dairy Milk

Got (nut) milk? A mere 1 cup of almond milk can pack about 7-9 grams of protein. Add it to your hemp smoothie for a vegan-friendly breakfast.

5. Nut Butter

Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8g of protein, or try it in these chocolate cups.

6. Beans

A simple superfood. With one cup of pinto, kidney or black beans, you’ll get around 13-15g of protein, a full tummy and heart-healthy fiber.

7. Tofu

Tofu takes a while to get used to - go for the hard ones to begin with. I like mine griddled with spices {try my Dukkah Tofu Salad here}. One serve will get you about 9 grams of protein.

8. Lentils

With lentils you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein, so stock up.

9. Pea Protein Powder

While I'm not actually vegan myself, I don't love the texture of meat and struggle to eat much. After a workout I supplement with a pea protein shake to help build muscle, or tuck into Fit Mixes for a healthy protein-packed snack.

10. Sprouted-grain bread

Try vegan sprouted-grain bread topped with some smashed avo and hemp powder. You’ll get about 10 grams of protein in the bread alone.
Still need to ask how vegans get protein? Thought not..
 the fit foodie
Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

No Comments Yet

Join the Conversation

Your email address will not be published.