Vegan Protein Sources


Choosing a vegan diet and trying to hit your protein goals takes a little bit of creativity. Many plant based foods have unexpected sources of protein.

If you think you have to eat animal protein to hit your macros, think again! Below I have listed vegan options and their protein composition.

Personally, I am not vegan but I do like to vary my protein sources on a daily basis or increase the protein in a meal using the options below. Eating chicken breast every day would make very sad. Instead, I like to add some of the vegan sources to my meals. This week, I added chickpeas and quinoa to my greek salad to give it the extra protein.

Even if you aren't a complete vegan, it's helpful to know other ways to get more protein than from animal sources!

Beans - 10g of protein per 1/2 cup

Chickpeas - 6g of protein per 1/2 cup

Lentils - 13g of protein per 1/4 cup

Edamame - 9g of protein per 1/2 cup

Tempeh - 42g of protein per 8oz

Oats - 7g of protein per 1/2 cup

Rice - 4.5g of protein per 1 cup

Farro - 7g of protein per 1/4 cup

Quinoa - 6g of protein per 1/4 cup

Flax seeds - 3g of protein per 2 tablespoons

Chia seeds - 6g of protein per 1/4 cup

Pumpkin seeds - 10g of protein per 1/4 cup

Spinach - 5g of protein per 1 cup cooked

Sun Dried Tomatoes - 6g of protein per 1 cup

Peas - 8g of protein per 1 cup

Thanks for reading!

YourTrainerKatie

Katie


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