How To Eat High Protein Vegan

Vegan Lentil Wraps 30

High Protein Vegan Meals (100g !) | What I Eat In a Day

As you can tell, Im a big fan of lentil wraps, I mean Ive made several recipes and different versions and Im pretty obsessed. This is my third version that also happens to be rich in protein. Feel free to use different wrappers to make these even more nutritious. Recipe here.

  • Ready in: 35 minutes | Serves: 4
  • Kcal: 472 | Protein: 19g | Carbohydrates: 56g | Total Fat: 21g

Protein In The Vegan Diet

by Reed Mangels, PhD, RDFrom Simply Vegan 5th Edition

Summary:It is easy for a vegan diet to meet recommendations for protein, aslong as calorie intake is adequate. Strict protein combining is notnecessary it is more important to eat a varied diet throughout theday.

SomeAmericans are obsessed with protein. Vegans are bombarded withquestions about where they get their protein. Athletes used to eatthick steaks before competition because they thought it would improvetheir performance. Protein supplements are sold at health foodstores. This concern about protein is misplaced. Although protein iscertainly an essential nutrient which plays many key roles in the wayour bodies function, we do not need huge quantities of it. Only aboutone calorie out of every 10 we take in needs to come from protein.Vegan athletes, especially in the early stages of training, may havehigher protein needs than vegans who exercise moderately or who arenot active. Vegan athletes protein needs can range from 0.36 to0.86 grams of protein per pound 2. Protein supplements are notneeded to achieve even the highest level of protein intake.

So, in theUnited States it appears that vegan diets are commonly lower inprotein than standard American diets. Remember, though, with protein,more is not necessarily better. There do not appear tobe health advantages to consuming a high protein diet. Diets that arehigh in protein may even increase the risk of osteoporosis 4 andkidney disease 5.


How To Get 100g Of Protein A Day As A Vegan

I remember when I started trying to build muscle as a vegan. Everyone recommended eating at least 0.8 grams of protein per pound of bodyweight per day. For me, that meant eating 115g of protein/day. I tracked my protein intake the next day, and I was shocked to see it was only 55 gramsNot even half of the target!

Nowadays, I typically eat 110g to 120g of vegan protein per day without much thought. How? Ive gotten used to eating more of the foods and meals listed below.

In this post, Ill share four detailed, high-protein vegan meal plans. Ill start with one that Ive eaten many times. Then Ill progress to higher and higher amounts of protein.

But first, lets cover the high-protein vegan foods that will be the focus of these meal plans.

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Vegan Quinoa Sushi With Tofu Steaks And Chickpea Bean Egg

This recipe is perfect for experienced foodies who are up for creating a great meal. Quinoa is a complete protein as it contains all nine essential amino acids. When served with tofu and chickpeasyoull definitely be getting those ve-gains.

Get the recipe here.

These tacos feature soyrizo and refried beans.| Bon Appetit

How Much Protein Do You Need

Vegan Protein Sources: Familiar and Unique

Because most plant proteins are less easily digested and absorbed by your body than animal proteins, prioritizing protein intake is key when eating a plant-based or vegan diet.

How much do you need? Aim to eat at least 100 grams of protein per day if youre a woman and 140 grams if youre a man of average height and build. Eat more if youre a man taller than 6 feet or a woman taller than 5 feet 6 inches or if youre very physically active. Eat less if youre shorter or have a petite frame.

This guide provides both the protein percentages and grams per serving for plant foods.10 Note that these are based on average values. Protein percentages and gram amounts can vary depending on food processing, preparation, and other factors. Protein amounts of prepared foods can also vary from brand to brand.

Eating low carb as a vegan

Eating low carb as a vegan

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Maple Cinnamon Breakfast Quinoa

Emily Hawkes

This comforting warm cereal is flavored with maple and cinnamon and studded with raisins, which may remind you of your favorite instant oatmeal. Made with quinoa instead of oats, this breakfast has about 30 percent more protein than traditional oatmeal, with a healthy 7 grams per serving.

Add berries or dried fruits like apricots or dates. For this breakfast to be ready, you need a total of 25 minutes, less if you’re using leftover quinoa or instant quinoa.

Serve it with a veggie smoothie for an extra 4 grams of protein.

High Protein Vegan Foods List

So what can you eat on a vegan diet to get enough protein? Besides obviously protein powder, which is exquisite.

Well, adults need 0.8 g protein/kg weight every day. So if youre a 55 kg female this means you need to be getting 44 g of protein per day to cover your needs. Make sure to get your protein from different sources to get a complete set of all essential amino acids in your diet.

Heres a summary of which foods you can enjoy to get enough protein on a vegan diet:

  • Legumes. This includes lentils, chickpeas and all types of beans.
  • Green Vegetables. This includes spinach, kale, broccoli, even parsley theyre all great protein-packed low calorie sources.
  • Soy and soy products. Some examples are tofu, tempeh and edamame. These foods are great if you also need to watch your carbohydrate intake, because theyre low carb.
  • Nuts And Seeds. Hemp seeds, chia seeds, almonds, peanuts, sesame seeds and all of their butters are great options.
  • Whole grains. The best choices here would be oats and quinoa.

For more, please check out this list of high-protein low-carb vegan foods and this list of high-protein vegetables.

Now lets get to the recipes!

Well, and thats it! 15 vegan meals to get your protein even if you arent eating animal products. I hope you enjoy these recipes, please share them if you do!

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Vegan Tofu Scramble With Spinach

This breakfast dish, similar to a spinach omelet, has a bit of umami flavor, giving it an unexpected but delicious finish. Sautee tomatoes, garlic, mushrooms, and spinach until tender, add the tofu, and then drizzle everything with a bit of soy sauce and lemon juice. With 36 grams of protein per serving, this is more than you need to start your day with a boost of energy.

Serve it with a coconut-raspberry smoothie for an extra 5 grams of protein.

Vegetarian Black Bean And Hummus Wrap

EASY High-Protein VEGAN Meal Prep | Cook With Me

The Spruce / Ahlam Raffii

You get a double dose of protein in this healthy and delicious wrapfirst from the roasted red pepper hummus and then from the black beans. Vegetables such as mushrooms and corn add texture and nutrition while the poblano pepper brings a bit of smokiness to the recipe.

Each wrap has 13 grams of protein and you need 25 minutes total to serve this dish.

Toss a quick salad and serve with avocado slices, which also contain protein at 2 grams per 100-gram serving.

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How The Body Uses Protein

When you workout or perform strenuous activities, your muscle fibers are actually being torn and damaged by the intense strain. Your body uses the protein you eat throughout the day to repair and replace damaged muscle fibers by fusing them together to form new muscle protein strands.

Your body then uses satellite cells to add more nuclei to the muscle cells which directly causes the cells to grow. It doesnt matter if your protein comes from a cow or a chickpea, your body just recognizes it as protein.

Vegan Lunch Ideas: Lots Of Options

A great vegan high protein lunch is one of those things that can be a real pick me up. Like your first morning coffee, a delicious vegan lunch can be one of those small joys that gets you through a busy day.

Weve included salads, sandwiches and stir fries in this compilation so there are plenty of options to keep things interesting.

We have loads of meal prep friendly plant based high protein recipes like this vegan tuna salad or this vegetable and spanish rice combo are great if youre in the office, or want a quick fix when WFH.

Alternatively, we have slightly more adventurous recipes like this vegan lo mein that is best eaten warm and is a great vegan high protein lunch recipe if youre at home and want to try something new, or if youre entertaining at the weekend.

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Vegan White Bean Salad

Colorful and fresh, this bean and vegetable salad has the flavors of garlic, onion, parsley, lemon juice, and red wine vinegar, making it ideal for a summer cookout side dish. Serve with 100 grams of quinoa or brown rice for extra nutrition.

This salad takes 10 minutes to make and has 33 grams of protein per serving.

Tasty Vegan High Protein Lunch Ideas

40 Vegan Meal Prep Recipes High in Protein + Full Meal Planning Toolkit

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    Lunchtime just got a whole lot more interesting with this list of vegan high protein lunches!

    Whether youre new to veganism or a seasoned plant based eater, finding tasty and quick vegan lunch ideas can get tricky.

    This compilation of vegan high protein lunches is great if youre trying to incorporate more protein into your vegan diet. Weve rounded up easy vegan lunch ideas that are hassle free, tasty and meet your daily protein requirements!

    If you want to take the work out of lunchtime, try out our high protein meal plan, which provides you with high protein lunch options for every day of the week!

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    Vegan Crockpot Spinach Lasagna

    If you need an easy lunch for the family but don’t have time to be in front of the stove, prep this lasagna in 10 minutes and put it in the slow cooker for 6 hours. By lunchtime, you’ll have a creamy lasagna ready for your family without worrying about the oven or without having to clean so many pots.

    Each serving of lasagna has 25 grams of protein.

    Delicious Vegan Sloppy Joes

    Sloppy and delicious, these high-protein vegan sloppy joes are made using pantry essentials including meaty lentils and a tangy tomato sauce. Easy to make, freezer-friendly and ready in just 30 minutes, serve this lentil sloppy joe recipe sandwiched between a toasted bun with pickled red onions and a side of baked sweet potato fries.

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    Tofu Tempeh And Edamame

    Tofu, tempeh, and edamame all originate from soybeans.

    Soybeans are considered a whole source of protein. This means that they provide your body all the essential amino acids it needs.

    Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled before you eat them. Then, they can be enjoyed on their own or added to soups and salads.

    Tofu is made from bean curds pressed together in a process similar to cheesemaking. Meanwhile, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block.

    Tofu doesnt have much taste on its own, but it easily absorbs the flavor of the ingredients its prepared with. Comparatively, tempeh has a characteristic nutty flavor.

    Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.

    All three soy-based proteins contain iron, calcium, and 1220 grams of protein per 3.5-ounce serving (

    Veggies Beans And Lentils

    What I Eat in a Day | High Protein Vegan Meals Tips!

    Not only do vegetables, beans, and lentils have heaps of protein in them, theyre also superior to animal-based protein sources. Who needs saturated fat, cholesterol, antibiotics, hormones, faeces, and bad karma when you can eat plants loaded with antioxidants, phytochemicals, vitamins, minerals, other nutrients, and good vibes? These foods not only dont increase your risk of developing cancer and disease, as meat does, but actually lower it.

    Artichokes 8 grams of protein per cup: Great source of vitamin C, fibre, potassium, and magnesium

    Asparagus 4.5 grams of protein per cooked cup: Great source of B vitamins and folate

    Avocado 4 grams of protein per cup: Loaded with vitamins C, E, K, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium

    Black Beans 15 grams of protein per cup: Great source of antioxidants, fibre, folate, copper, manganese, thiamine, magnesium, phosphorus, and iron

    Broccoli 4 grams of protein per cooked cup: Great source of calcium, vitamin C, fibre, and B vitamins

    Chickpeas 15 grams of protein per cooked cup: Great source of fibre, iron, folate, phosphorus, potassium, and manganese

    Edamame 20 grams per cup: Great source of vitamin K1, folate, thiamine, riboflavin, iron, copper, and manganese

    Green Peas 9 grams of protein per cooked cup: Great source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins as well as fibre, folate, manganese, and vitamins A, C, and K

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    How To Maintain A High

    There is a widespread misconception that a vegan diet equates to protein deficiency. If youre a vegan or looking to become one, youre sure to have gotten the question, How do you get your protein without meat?

    The answer is simple. Plants are an adequate protein source when consumed in varieties.

    Can You Eat Too Much Protein

    There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. However, studies now suggest that in otherwise healthy individuals there is little evidence of this effect. A high protein diet does appear to be a problem for those with an existing condition or kidney dysfunction, but in otherwise healthy people, including the elderly, higher protein intakes may actually be beneficial by helping to prevent muscle loss.

    Little research has been conducted into any risks associated with high protein vegan diets, although it is always important to ensure that there is variety and that attention is paid to vitamin and mineral requirements, especially in pregnancy.

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    Complete Versus Incomplete Plant Proteins

    Another mistake people often make is thinking that plant protein is somehow of lesser value than animal protein. It’s true that most plant proteins are “incomplete,” that is, missing or low in one or more of the amino acids, the building blocks of protein. In order for your body to be able to use the protein you eat efficiently, you need to get enough of all the essential amino acids.

    A widespread myth is that in order to get sufficient amino acids, you have to eat “complementary” plant proteins together at each meal. Complementary protein foods are thought to be those that fulfill the low or missing amino acids of the other protein source. An example is rice and beans. Grains are often low in lysine, but beans are a rich source of the amino acid. Beans tend to be low in the amino acid methionine, while grains are an abundant source.

    The truth is that, as long as you’re eating a variety of foods each day as part of a well-rounded, calorie-sufficient diet, you’ll get all the amino acids you need, and you don’t have to worry about eating certain foods at the same time.

    There are exceptions to the rule. Some plant foods provide complete protein, including soy, hemp and buckwheat.

    Low Carb High Protein Vegan Egg Roll In A Bowl

    High Protein Vegetarian Diet Plan â Vedic Paths

    This egg roll in a bowl recipe is veggie-packed, high in protein, low in calories and super tasty! I did have it with some rice on the side, because its a lighter meal and I was pretty hungry. So if youre really hungry, either double the recipe or serve with rice, noodles or whatever you desire. Recipe here.

    • Ready in: 25 minutes | Serves: 2
    • Kcal: 260 | Protein: 17g | Carbohydrates: 14g | Total Fat: 18g

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    How Do Vegans Get High Protein

    Vegan can meet their protein needs by following a varied whole food diet that prioritized high-protein sources. Despite the widespread misunderstanding, it is completely possible to eat a high protein vegan diet relying only on whole foods.

    Some athletes and bodybuilders also choose to consume vegan protein shakes for ease and convenience.

    Check out the video below to learn what 100 grams of vegan protein look like!

    What did you think of these recipes? Let us know in the comments which ones will you try!


    Whole Spelt Is High In Carbs And Fiber

    Similar to wheat and other grains, spelt is mainly comprised of carbs, most of which is starch, or long chains of glucose molecules .

    Whole spelt is also a good source of dietary fiber. Fiber helps slow down digestion and absorption, which helps reduce blood sugar spikes.

    High fiber intake is strongly linked to positive health outcomes including, a reduced risk of obesity, heart disease, and type 2 diabetes .


    Whole spelt is high in carbs and fiber. High fiber diets have been linked to positive health outcomes.

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