When people think of meat-free protein options, they usually look up meat-based protein sources. Little do they know that meat-free protein options come in various forms, especially protein derived from plant and lentil-based sources, which are considered one of the best for human health. Keep in mind that variety is key; hence, switching from one source to another is a brilliant move. Various foods contain different protein levels, so mixing them ensures a complete nutritional profile.
20 Power-Packed Foods Rich in Protein
A common misconception about vegan food is that there is insufficient plant-based protein in each meal. However, in reality, vegans can obtain as much protein as they want from other sources, which can be of equivalent value to beef.
Here is a list of 20 power-packed meat-free protein options derived from other sources, which are necessary to build muscle mass and enhance the building blocks for cells.
Lentils
Doctors recommend consuming 1 cup of lentils per day, which provides 18 grams of protein, equivalent to 3 ounces of meat steak. Lentils not only offer a high-protein vegan option, but they are also a good source of iron, making 1 cup of any lentil equivalent to approximately 14 grams of meat. You can create various dishes with lentils start with lentil meatballs, lentil salad, lentil soup, or lentil tacos.
Chickpeas
Chickpeas are commonly known as garbanzo beans. These beans are also popular as gold protein-packed beans, as a whole can of chickpeas yields almost 18 grams of protein. Chickpeas are a common ingredient worldwide in various dishes, but their most common use is in hummus, a healthy side dish often served with meat, vegetables, crackers, and bread
Tofu
Many people confuse paneer and tofu, but the truth is the opposite. Coes milk gives paneer and soy milk yields tofu. Tofu is white and soft. It is rich in plant-based protein, antioxidants, and small quantities of calcium, which are excellent for a healthy mind and body.
Beans
There are various types of beans, among which kidney, pinto, and black beans are the most popular. It is also one of the staple foods worldwide, and chefs prepare it in various dishes according to local culture. One cup gives 15gms of proteins.
Besides this, beans contain carbs, iron, a lot of fiber, potassium, folate, manganese, and other plant-based compounds essential for health.
Eating beans can also help reduce cholesterol levels, which in turn can lower blood pressure. You can reduce belly fat and manage blood sugar levels with this wonder food.
Seeds: different varieties
Edible seeds of all types contain a high amount of protein in a vegan diet. Chia seeds along with pumpkin, flax, sunflower, or sesame, all are abundant in proteins.
Here, 5gm of protein is eual to 2 tbsp of any seed variety.
Broccoli
Broccoli contains the highest amount of protein in a vegan diet compared to other vegetables. Take 100 g of broccoli in any form, and it will yield 2.82 gm of protein along with folate and potassium in balanced quantities. Broccoli is also a water-based vegetable, hence it has only 34 calories per 100 grams.
There are other meat-free protein options available in this category.
Eggs
Eggs are a staple of breakfast. There is a reason doctors recommend eating one or two eggs per day. They own all nine essential amino acids, which the body can't produce on its own. One egg can yield approximately 6 grams of protein, so you can mix it with other food items to achieve a complete day's nutrition.
Dairy products
Usually, vegetarians consider dairy products a meat-based category, but they are not. Milk, cheese, and yogurt create healthy bones along with good eyesight, and nourished skin, etc. Since they are rich in protein, they actively support the immune system and nerve functions.
For example, one slice of cheese is equal to 6 gm of protein. At the same time, one cup of milk contains 8 g of protein. All dairy products have calcium and vitamins A, B12, and D.
Greek Yogurt
If you're not a fan of milk and cheese, then yogurt is a good alternative, with Greek yogurt being particularly popular. Greek yogurt comes in many flavors, and you can add nuts like almonds and cashews for a healthy snack.
Oats
If you're a fan of a healthy breakfast, consider incorporating oats into your diet plan. It is one of the easiest ways to cook and delicious ways to add protein to your daily diet, as oats can provide 4g of fiber and 5 g of protein. Oats also contain magnesium, phosphorus, folate, and zinc, among other nutrients, which are beneficial for a healthy brain. Nutritionists consider oats to have the highest quality protein for vegan than other food items, so feel free to eat it often.
Quinoa
Quinoa is a seed but technically not a grain. It is from a pseudocereal family. This gluten-free food item is generally ground into flour and used in various recipes.
Quinoa provides almost 9 gm of protein per cup, Additionally, it is abundant in carbohydrates for body, iron for strength, fiber for digestion, phosphorus, manganese, and magnesium for immunity.
Almonds
Almonds have vitamin E in extensive quantity and is a plant-based protein .Almonds also have magnesium, calcium, fiber, and phosphorus. 1/4th cup of almonds will yield 6gm of proteins.
However, almond milk has less protein. A cup of almond milk yields around 1 gram of protein.
Nuts
Like seeds, nuts fall in meat-free protein options. One ounce can provide approximately 5-7g of protein, along with fiber, healthy fats, magnesium, phosphorus, vitamins E and B, calcium, and iron. Nuts also have antioxidants from plant compounds. A recent study shows that people who ate raw nuts had more energy compared to those who roasted or blanched them, as the process strips off their nutrients.
Edamame
Edamame are immature soybeans still in the pods. These delicious pods have plant-based proteins along with fiber, potassium, and magnesium.
You can also try edamame in salads and pasta. Or try it as a snack from the pod or take it before dinner.
Peanut butter
If you are free from peanut allergies, then eating saltless peanuts will also provide you with protein. Two tablespoons of peanuts yield 7 g of protein.
Seitan
Setan is a plant-based meat alternative made from wheat gluten. It is popular among vegetarians as it contains the same amount of protein found in meat-based foods. If you consume 3.5 ounces of seitan, you will get 25 gms of protein, making it the richest in protein for vegans in the vegetable family.
Seitan has few selenium as mineral, iron, calcium, and phosphorus. But, keep in mind you can't consume seitan if you are prone to gluten-related disorders or are intolerant towards it. It also falls under the category of a high-protein vegan diet.
Cauliflower
Cauliflower has low calories but high proteins. A 100 gm of cauliflower yields 1.92 g of proteins along with 25 calories.
Nutritional Yeast
It looks like a yellow powder or flakes, used in bread and beer making, while fermented drinks also go through the process of adding nutritional yeast.
It also contains zinc, manganese, copper, vitamins B12, and magnesium, to name a few.
Peas
Peas may look small in size, but they are rich in fiber, protein, thiamine, folate, manganese, Vitamin C and K, iron, magnesium, zinc, phosphorus, copper, and other essential nutrients.
Brown and white rice
White and brown rice are both commonly eaten almost daily. Many dishes are best paired with rice, making them a fulfilling choice, which is why it is available in ample quantities.
In comparison, a cup of white rice provides 4 g of protein, as it is stripped entirely of its bran. At the same time, brown rice provides 4.5 g of protein. However, we can digest white rice easier then brown as it accompanies phytic acid.
Key takeaways
Many people prefer protein sources for vegan diets over meat-based meals. And if you are one of them, you can choose from the list and other dairy and plant-based food items to get the nutrients required for your body. With this information, we hope that you maintain a healthy diet and a healthy body.
