23 Vegan Meals With Tons Of Protein (2024)

FAQs

How can a vegan get 100g of protein a day? ›

Soy foods, seitan, and various prepackaged vegan meats offer 4–20 grams of protein per serving.

Regular consumprion of nuts and seeds, such as almonds, cashews, chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, pumpkin seeds, etc., is a good way to top up your protein intake. 100 grams of nuts seeds contain around 20-30 grams of protein.

Pulses are regarded as "poor man's meat" because of their high nutritional value and low cost. As a result, most low-income people can eat this healthy crop as their main source of nutrition.

Contrary to popular belief, "Vegans have not been shown to be deficient in protein intake or in any specific amino acids." The study points out that some vegans rely heavily on processed foods and may not eat a sufficient variety of fruits, vegetables and whole grains.

While most plant-based foods will help with weight loss and eliminating belly fat, some are especially fat loss–promoting: berries, broccoli, quinoa, black beans, and dates.

How do vegans build muscle? ›

Foods high in plant-based proteins such as seitan, tofu, tempeh, and new meat alternatives can be beneficial while building a high-protein diet, and supplemental vegan protein powders can also help meet the needs by providing concentrated sources of protein surrounding workouts and throughout the day [7,17].

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

Lentils including puy, green, and red: around 8-9g of protein per 100g. Chickpeas, including hummus: 7g of protein per 100g. Garden peas – around 7g per 100g. Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g.

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

You could eat: * 400 g of peanut butter. That would provide 2348 calories, 201.6 g of fat, 78.2 g of carbohydrates and 100.4 g protein. * 1430 g of chickpeas.