If you are a recent veganista, or already a regular member of this increasingly popular lifestyle then protein will play a starring role in your healthy and balanced diet. The elimination of meat from your diet doesn’t mean you aren’t able to reap the rewards of protein from a variety of plant sources.
We need essential proteins and amino acids, the building blocks of all living organisms to help maintain cells, growth and overall body development. So check out our list of delightful delicious vegan sources of protein if you want to keep feeling and looking good!
Tofu is described as one of the world’s healthiest foods and rightly so with a whopping 7-10 grams of protein per 1/2 cup - the same amount as a piece of lean meat, fish or poultry! Fantastic! It’s also packed with calcium, iron, magnesium, vitamin B1 and omega-3 fats and is great for cardiovascular health. Tofu is easy to make and can be added to stir fries with leafy spinach and broccoli for a meal packed with great fiber and protein.
Beans and legumes
Add some color and taste to your plate with some of the richest plant sources of protein! Dry roasted soybeans, peanuts, falafel, lentils and chickpeas can be easily added to salads and are all bursting with delightful flavors. Legumes are rich in essential amino acids and include their secret weapon, acid lysine for improved bone health - Great for cranky knees after the gym.
Perfect for those with hectic schedules in need of protein nibbles on the go, nuts can help to reduce coronary heart disease and to lose weight. Almonds are the star of the show with up to 15g of protein per 1/2 cup, and are packed with vitamin E and potassium. It’s delicate flavor also makes it a great addition to sweet and savory dishes.
Mix it up with some cashews, pecans, pistachios, walnuts, pumpkin and sunflower seeds, and you’re good to go. Looking for an alternative? Treat yourself to some almond nut butter on some wholemeal bread for a heavenly soft and smooth texture.
Get fruity with avocados
This creamy treasure has the highest protein content of any fruit and includes all 18 essential amino acids necessary for the body. It’s filled with healthy fats, omega 3, potassium, vitamin A, E, K, C, and b6, helps to reduce aging and improve regulation of the blood. Avocados also help increase your absorption of nutrients by 400%! Great! So starting making some avocado shakes, guacamole and add a few slices to your salads.