In following a strict vegan diet as an athlete, it is absolutely necessary to eat vegan foods with enough protein to fulfill your daily intake requirements. If you’re unsure how much protein you should be taking in, you can read our previous article on calculating your macros. Eating the right plant-based foods can ensure that you intake the amount of protein your body needs. Below you can find the top 15 best source of vegan protein, all of which are healthy, protein-rich, and plant-based.
1. Soy products
There are a number of soy products, most of which are nutrient dense, with tons of protein! Tofu, for example, contains about 20 grams of protein per cup.
In addition, soy products are also rich in calcium and iron. This is why soy products are a great substitute for dairy products. For example, soy milk is a perfect replacement for milk from cows.
With 38 grams of protein in a cup of peanuts, this is one of the best options for a protein-rich snack!
You can eat them by themselves or you can eat peanut butter in its vegan-friendly form Peanut Butter & Co!
3. Chia seeds
Chia seeds can be added to your favorite protein shake for a healthy additive! They are a low-calorie and fiber-rich seed, with 2 grams of protein per tablespoon. You can trust chia seeds to be a great source of vegan protein.
Alternatively, you can try chia bars from Health Warrior for a tasty snack!
Oats have an amazing balance of proteins, fats, and carbohydrates. For this reason, they are a popular whole grain product often seen in breakfast foods. They contain about 14 grams of protein in a cup.
We suggest trying our Peanut Butter Overnight Oats recipe for a high-protein breakfast!
In addition to containing about 8 grams of protein in one potato, you can also eat it for it’s other healthy nutrients. Potatoes contain potassium and vitamin C, all packed into a healthy lunch or dinner item!
This grain can be found at just about any supermarket. This complete protein is nutrient-dense in magnesium, iron, fiber, and manganese. Cook up some quinoa in your favorite pasta for a protein-rich meal!
Note: I use quinoa every chance I get, as it is one of my favorite sources of vegan protein, containing 8 grams of protein per cup! I recommend trying organic quinoa from Lundberg Family Farms.
This seed tastes great with salads and rice, containing about 19 grams of protein in one cup. They also contain fiber, iron, and potassium.
Do you like almonds? Well, luckily for you, it is a healthy and vegan-friendly snack! Almonds contain 33 grams of protein per cup.
Try this protein-packed trail mix (with tasty almonds) for tons of vegan protein!
This complete protein is a great alternative to meat. However, it should be avoided by those with a gluten intolerance, as it is a wheat.
What makes it a complete protein? Mix it with soy sauce (it contains the amino acid lysine) to make it a complete protein with 63 grams of protein in a cup. Dang, that’s a ton of vegan protein!
With about 16 grams of protein in one cup of chickpeas, they can be a great source of vegan protein! And they’re tasty, too!
11. Hemp seeds
Hemp seeds are a complete protein with 5 grams of protein per tablespoon! Add them to your favorite protein shake for extra protein!
12. Ezekiel bread
Do you like sandwiches? Ezekiel bread is a great option with 4 grams of protein per slice! We suggest adding vegan peanut butter between two slices of Ezekiel bread for a tasty snack.
13. Pumpkin seeds
Pumpkin seeds are especially tasty and healthy! They contain a total of 12 grams of protein in just one cup.
14. Protein-rich vegetables
Vegetables are essential for any vegan diet and a must-have for each and every one of your meals. The best vegetables, for the most vegan protein, are the dark-colored and leafy kind.
For example, a single cup of spinach contains 5.35 grams of protein. Additionally, it tastes great and you can put it on just about anything!