8 Vegan Proteins That Will Jump Start Your Vegan Journey

Whether you’re trying to build muscle or just want to make sure you’re hitting all of your nutritional benchmarks at each meal, getting enough protein is one of the most essential elements of maintaining a healthy physique. Despite what internet “experts” might tell you, it’s incredibly easy to hit your protein goals on a vegan diet. High-protein vegan foods also happen to be some of the most delicious and versatile ingredients available to shake up your meal plan if you’re in a protein shake rut. Check out 8 amazing vegan protein options for maximizing gains while minimizing cruelty.

Tofu

Tofu is an excellent source of plant-based protein, making it a valuable option for muscle maintenance and repair. It is rich in essential amino acids, which support overall health and aid in various bodily functions. Tofu also contains isoflavones, compounds that have been linked to reduced risk of heart disease and improved bone health. As a low-calorie food with minimal saturated fat, tofu can help in managing weight and supporting a heart-healthy diet. Additionally, tofu is versatile and can be easily incorporated into a variety of dishes, making it a practical choice for maintaining a balanced and nutritious diet. Add tofu to a stir fry, crumble it over a salad, or toss it in a frying pan with your favorite veggies for an amazing tofu scramble.

Seitan

Don’t let the name fool you, seitan can be a heavenly addition to your next meal. Made from wheat gluten, is a highly versatile plant-based protein source that can aid in muscle building and repair due to its high protein content. It is low in fat and free of cholesterol, making it a heart-healthy alternative to animal-based proteins. Additionally, seitan is rich in essential amino acids, which are crucial for overall health and metabolic function. Unlike many processed meat substitutes, seitan contains no added sugars or preservatives, contributing to a more natural diet. Seitan is a great substitute for the meat in some of your favorite meals – it can be sliced thin and used as a deli meat, or breaded and fried to make a cutlet.

Tempeh

Tempeh is a fermented soy product that provides a high-quality source of plant-based protein, essential for muscle growth and repair. It is rich in probiotics, which promote a healthy gut microbiome and improve digestive health. Tempeh contains beneficial nutrients like iron, calcium, and magnesium, which support bone health and overall metabolic function. Its fermentation process also enhances the bioavailability of nutrients and reduces the presence of anti-nutrients found in raw soybeans. Additionally, tempeh is low in saturated fat and cholesterol, making it a heart-healthy option for those looking to manage their cardiovascular health. Add it to a stir-fry or salad, or include it as the protein in your next curry dish.

Nutritional Yeast

As any vegan will tell you, nutritional yeast is a vital part of taking your meals to the next level. Nutritional yeast is a nutrient-dense food that is rich in B vitamins, including B12, which is essential for energy production and maintaining a healthy nervous system. It is an excellent source of complete protein, providing all nine essential amino acids needed for muscle growth and repair. Nutritional yeast is also high in antioxidants, which help combat oxidative stress and support overall immune function. Its naturally cheesy flavor makes it a popular, healthful alternative to dairy-based cheeses, helping those on plant-based diets enhance the taste of their meals without extra fat or cholesterol. Additionally, nutritional yeast is low in calories and fat, making it a great option for those looking to maintain a balanced and nutritious diet.

Lentils

They’re not just for soup! Lentils are an excellent source of plant-based protein, which is crucial for muscle repair and overall bodily function. They are high in dietary fiber, which supports digestive health and can help regulate blood sugar levels. Rich in essential nutrients such as iron, folate, and magnesium, lentils contribute to better energy levels and overall cardiovascular health. Their low glycemic index makes them a great choice for maintaining steady energy levels and managing diabetes. Additionally, lentils are low in fat and calories, making them a heart-healthy option for those looking to manage their weight. Substitute lentils anywhere you would use ground beef, such as in tacos or shepherd’s pie.

Beans

Beans are a rich source of plant-based protein, which supports muscle growth, repair, and overall bodily function. Chickpeas, for example, pack 21 grams of protein into a 100 gram serving. They are packed with dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes heart health. Beans are also high in essential nutrients like iron, potassium, and magnesium, which contribute to energy production and cardiovascular wellness. Their low glycemic index helps maintain steady blood sugar levels, making them beneficial for managing diabetes. Additionally, beans are low in fat and calories, making them a nutritious choice for weight management and overall health.

Nuts

Nuts are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health and can help reduce bad cholesterol levels. They are rich in protein, fiber, and essential nutrients such as vitamin E, magnesium, and selenium, which support overall well-being and immune function. The antioxidants found in nuts, like polyphenols, help combat oxidative stress and reduce inflammation in the body. Consuming nuts can aid in weight management by promoting satiety and reducing overeating due to their satisfying combination of fats, protein, and fiber. Additionally, nuts have been linked to improved cognitive function and a lower risk of chronic diseases, such as type 2 diabetes and certain cancers.

Broccoli

That’s right, even vegetables have protein. If you’re looking for a low calorie, filling, delicious veggie that’s going to provide you with 5 grams of protein per serving, as well as a long list of other essential nutrients, broccoli is an excellent choice. Broccoli is a powerhouse of vitamins and minerals, including vitamin C, vitamin K, and folate, which support immune function, bone health, and cellular repair. Its high levels of antioxidants, such as sulforaphane, help combat oxidative stress and may reduce the risk of chronic diseases like cancer. Additionally, the dietary fiber in broccoli promotes healthy digestion and can aid in maintaining a healthy weight by increasing feelings of fullness.