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Getting protein as a vegan is important - but easily done. There are plenty of high-protein vegan foods out there you can incorporate into your meals to achieve a well-rounded diet.
Can You Get Enough Protein on a Vegan Diet?
To be frank, it is a myth that vegans cannot get adequate protein in their diets. True protein deficiency is very rare. But, it is still an important macronutrient that is necessary for our bodies to thrive.
When I first went vegan, I was pretty concerned about my protein intake. I decided to track macro and micronutrients in Cronometer and found that I was getting enough protein every day. When I started to hit the gym, though, I found that my body craved higher protein foods.
Protein shakes are not my favorite thing - I prefer to eat my calories. So while I do have some Vega protein powder in a smoothie here and there, most of my protein comes from whole vegan foods. Thankfully, there are plenty of plant-based protein options!
Foods High in Protein
- Lentils (18 grams of protein per cup)
- Quinoa (8 grams per cup)
- Chia Seeds (4.5 grams per ounce)
- Pumpkin Seeds (12 grams per cup)
- Edamame (17 grams per cup)
- Tofu (36 grams in one block)
- Tempeh (31 grams per cup)
- Chickpeas (20 grams per cup)
- Pinto beans (15 grams per cup)
- Black beans (14 grams per cup)
- Pistachios (6 grams per ounce)
- Almonds (7 grams per 0.25 cup)
- Peanuts (7 grams per ounce)
- Peas (8 grams per cup)
- Hemp Hearts (9.5 grams per 3 tablespoons)
- Textured Vegetable Protein (9 grams per 0.25 cup dry)
...And more! Below you'll find a list of high-protein vegan recipes for every meal.
(Note that not all of the recipes below include macro counts, but it's easy enough to calculate using a website like Cronometer.com)