how to get protein as a vegan
Sarah Biren
Sarah Biren
June 8, 2024 ·  3 min read

7 Vegan Foods High In Protein That Make Meat Obsolete

Throughout this list I will be exploring my top 7 plant-based proteins you can start enjoying today! Many people ponder a solution with regards to eating meat as their main source of protein. This list is mainly geared towards vegans, because this is a great way for them to get the necessary proteins they need to live a healthy lifestyle.

1. Lentils

Lentils and spoon in a wooden bowl close up on an old table.
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This wonderful source of protein is also loaded with carbohydrates and fibre, they are considered to be a starchy protein. One cup of cooked lentils consists of 18 grams of protein. You can also substitute green peas or lentils, which contain 8 grams of protein. Add these to almost anything and you will have a wonderful source of nutrition and a vibrant taste.

Read More: Infants and Veganism: Can the two go together?

2. Hemp Seeds

Cannabis seeds in wooden bowl and cannabis leaves at white table. Top view with copy space.
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There are a number of benefits hemp seeds can provide your body. With the exception of protein, because that’s what we’re talking about here, hemp seeds also provide hearty healthy fats manly omega-3 fatty acids. Three tablespoons of hemp equal about 10 grams of protein. You can use hemp for a salad, soups, stews, smoothies, hemp seed milk, add to any dips, cereals, and any baked goods.

3. Chia Seeds

Glass with drink and chia seeds on wooden background
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This ancient seed has found many uses over the years. It has an amazing ability to absorb water and turn into a gel-like substance because of its fibre content. They are also good for their protein, of course, and their healthy fats, mainly omega-3’s. Two tablespoons of chia seeds contains 4 grams of protein. They add great crunch to many different dishes.

4. Quinoa

Bowl with quinoa isolated on white background. Close-up. Grain quinoa on white background. Whole grain quinoa. Top view and front view, image with copy space.
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Quinoa has become very popular over the last couple of years. It is a gluten free grain that can be used as a carbohydrate, and is loaded with proteins and fibre. A ½ cup of cooked quinoa contains 7-9 grams of protein. Quinoa has found a home on many dishes, and is known to be a very versatile food.

Read More: Lavender Cupcakes with Honey Cream Cheese Frosting (Gluten-free and Vegan Options)

5. Spirulina

Fresh spirulina powder on a spoon on a green background
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Spirulina is very rich in proteins, and is one of the only plant-based proteins that are mostly protein by dry weight. It looks great mixed with dishes and has a sweet and nutty taste, with hints of vanilla and chocolate. Two tablespoons of spirulina contains 8 grams of protein. It can be used for smoothies as well as many dessert recipes.

6. Nuts

mixed nuts in bowl. Mix of various nuts on colored background. pistachios, cashews, walnuts, hazelnuts, peanuts and brazil nuts.
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This is one of the more popular foods on the list. Nuts such as almonds, walnuts, cashews and pistachios are rich in minerals, healthy fats, Vitamin E and also protein. A ¼ cup of nuts contains roughly 7-9 grams of protein. I’m sure you can think of creative ways to incorporate nuts into your everyday meal plan, not to mention the wonderful benefits you will soon notice.

7. Tempeh/Organic Tofu/Edamame

Fried teriyaki tofu with scallions and sesame seeds. Healthy vegan meatless meal rich in protein and calcium. Asian tofu meal
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When consume soy foods such as organic tofu, edamame and tempeh offers tons of protein. They also contain all amino acids. Once again, these foods have become increasingly popular over the years.  These sources of protein also contain fibre and healthy fats that are good for your diet.  One serving of tofu, edamame or tempeh contains roughly 20 grams of protein. These plant-based foods are also great for foods like stir-fry meals, and also very tasty in salads.

Enjoy a few new additions to your vegan diet with these 7 excellent sources of protein, and the many other health benefits they have to offer.

Read More: Influencer Dies of Suspected ‘Starvation and Exhaustion’ Due to Extreme Fruit-Only Raw Vegan Diet