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3 Protein Options for Vegans/Vegetarians


Everyday thousands of Americans are choosing to go vegan or vegetarian, challenging themselves to a new dietary lifestyle. With making such a significant switch, there is a period of finding recipes to eat. There is also a period of concern for what foods would provide the nutrition needed for a whole day. A major universal concern after going plant-based or vegetarian is the source of protein. What foods will provide that protein substitute? You don’t have to lack nutrients when you change your way of eating, and there are numerous nutrient packed foods to satisfy your body’s needs. Here are 3 major protein fulfilling foods for people going on a veggie journey.


Chickpeas, lentils, and other legumes


Lentils are known to have more protein content than any other bean, and they are delicious. One cup of lentils contain about 18 grams of protein, whereas chickpeas contain about 14 grams of protein. Chickpeas, also known as garbanzo beans can be added to salads, soups or enjoyed by themselves. According to Medical News Today, a cup of chickpeas provides one-third of an adult’s daily protein needs. Aside from being packed with protein, these beans and legumes help with health problems such as diabetes, high cholesterol and blood pressure, bone health etc. Veggie lovers lean on these two beans for the nutrients needed to sustain their energy throughout the day.



Tofu and Tempeh


Tofu and tempeh are a popular source of protein for vegans and vegetarians, although some people are becoming wary of consuming too much soy. If you can get past the soy content in these meat substitutes then you may enjoy tofu and tempeh. Soybeans are an excellent protein source. There are 10-19 grams of protein per every 3.5 ounces of tofu and tempeh that is consumed. Aside from being packed with protein, both may reduce your changes of heart disease. Veggie lovers prepare tofu and tempeh in various ways. It can be pan-seared or air fried for maximum crispiness!


Beyond Meat


Beyond meat is a holy grail to vegans and vegetarians. If you are looking for a scary realistic meat substitute that is kosher, with no GMOs, soy or gluten you are in luck. The Beyond burger contains about 20 grams of plant protein alone. Beyond meat is currently in competition with impossible meat because it doesn’t have any allergy limitations. It’s considered processed food despite its plant-based content, however in moderation it can be used for a protein source. Enjoy beyond meat guilt-free on a hamburger bun or in your favorite dishes.


Featured photo by Shutterstock



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