Whether you are a vegetarian or a meat lover, you are still at risk for protein deficiency. Research after research shows that meatless foods are the best sources of protein, which is why I am definitely recommending you to include some of these ten vegan-friendly high protein foods in your meal plan. You will not only increase your protein intake but also boost your overall health.
1. Black beans
Black beans are one of the best sources of protein and other essential nutrients your body needs. The dark color of black beans indicates their powerful antioxidant content. Black beans help to keep healthy blood sugar levels, so not only vegetarians eat them, but people with diabetes as well. A cup of black beans contains around 16 grams of protein.
2. Peanut butter
Who said vegan food is not tasty? Peanut butter is not just a delicious breakfast addition, it is one of the healthiest protein-rich foods. Moreover, it is high in potassium, fiber, magnesium and vitamin B6. Spread peanut butter on fruit, slather it on your toast or sandwich, or add a spoon to your morning smoothie to boost your protein intake.
Artichokes are packed with protein, healthy fibers, and potent antioxidants, and they are extremely satisfying. A cup of artichokes contains around 8 grams of protein. They are recommended for people with diabetes and those who are trying to lose weight.
4. Pumpkin seeds
Pumpkin seeds make a great soup and salad topping and a healthy snack to eat on the go. They are a powerful source of protein, magnesium, zinc, and iron, as well as healthy fats, and vitamin E. Pumpkin seeds are calorie dense, so make sure you eat them in moderation.
The next time you crave meat, opt for seitan instead. You can cook the wheat meat the way you cook meat, but the difference is huge. You save animal lives and boost your protein intake since seitan is literally the best meat alternative and source of protein. The wheat meat packs 75 grams of protein per 100 grams. It’s really amazing.
6. Soy milk
Soy milk itself does not taste great, but when you add it to cereals, make hot cocoa or use it in your desserts, you do not even notice its plain taste. A cup of soy milk contains 8 grams of protein and 50 milligrams of calcium. Look for the organic version to get most of the health benefits soybeans provide.
Both vegans and non-vegans love hummus and for good reason. It is high in protein along with potassium and fiber. Though eating chickpeas is a lot better than eating hummus, not everyone, including me, loves chickpeas. After all, what can be tastier than a veggie platter with homemade hummus?
A cup of lentils will add 18 grams of protein and 16 grams of dietary fiber to your meal, and will power you through the rest of the day. When cooked correctly, lentils can be tastier than oatmeal and rice. Lentil soup is a wonderful option too.
When lentils do not work, quinoa saves the situation. This superfood that is highly underrated can help you increase your protein intake, providing 8 grams per cup. Quinoa is also fortified with fiber, B-vitamins, magnesium, iron, calcium, and potassium. Most importantly, it is gluten-free.
Start your day off right with high protein breakfast like roasted or steamed asparagus and a bowl of quinoa. Think it is too much? Nope. This breakfast will fill you up without loading you up with fat and empty calories, boost your energy and prevent protein deficiency. A cup of asparagus will provide you with around 3 grams of protein and 3 grams of fiber.
When people hear the word combo ‘vegan-friendly,’ they tend to think about the tasteless foods that are impossible to eat. The reality is totally different. Protein is important to your health and adding meatless protein-rich foods to your diet is an easy way to avoid deficiency and add years to your life. Yes, vegan-friendly foods can do it! Give them a whirl.