August 17, 2020 at 09:00PM
Many people assume that as a vegan or vegetarian, you can’t get enough protein into your diet without relying on protein supplements or powders.
However, this isn’t true! Being a vegan just means that meeting your protein needs requires a little extra planning day to day!
So for some extra help, I’m sharing some high-protein vegan-friendly foods to get you started.
Beans are high in protein, with kidney beans having 9g protein per 100g, and edamame containing a huge 43g! Not only this, but beans also contain heaps of fibre and B Vitamins, making them fantastic for your gut health, energy, blood sugar levels, and satiety. They’re a great vegan protein source, as they can easily be made to taste more “meaty” or wholesome by adding spices and herbs.
100g of lentils contains about 9g of protein, making them another great vegan option! Lentils are also rich in iron and folate, and contain heaps of polyphenols and antioxidants, even helping reduce the risk of heart disease.
Chickpeas have 20g of protein per 100g serve, and are also a rich source of fibre and vitamins. Chickpeas improve digestion and stabilise blood sugar levels – and are super delicious roasted, in curries or in stir fries!
Tofu has 17g of protein per 100g, and is made from soybeans. It contains all nine essential amino acids and is a great source of Iron, Calcium, Magnesium and Zinc. You can bake or fry tofu for salads, stir fries or homemade sushi!
Tempeh is made from fermented soybeans, and contains around 19g of protein per 100g. The fermentation process makes tempeh great for your gut. It contains prebiotics, and may benefit your digestion and cholesterol levels! Try pan frying tempeh and adding it to salads!
6. Hemp seeds
Hemp seeds are a nutrient powerhouse, containing 33g of quality protein per 100g. They contain all 9 essential amino acids, making them a complete source of protein, as well as being a great source of essential fatty acids, potassium, magnesium, calcium, iron and zinc. Sprinkle them into your smoothie, oats or salad, or add them into your baking – they are so versatile!
So there you have it, plenty of options to help you along the way! Remember, you can absolutely add in protein powder as a convenient option to get enough protein into your day. I love using my JSHealth Protein + Probiotics blends – they’re vegan-friendly and contain no nasties, and have added probiotics to give your gut some love and improve digestion! Enjoy xx