Whether you are cutting back on meat and dairy products for health or moral reasons, it's good to remind ourselves that there are other forms of protein out there besides cheeseburgers, steak, and chicken satay. Check out these vegan sources.
- Tempeh: 4 ounces gives you 22g of protein
- Tofu: 1/2 cup serving equals 19.9g of protein.
- Seitan: If you eat 3 ounces, you'll have consumed 19g of protein.
- Plain soy milk: 1 cup of soymilk has 11g of protein.
- Edamame: You'll get 10g of protein by eating 1/2 a cup of these beans.
Incorporating these foods into your meals will not only give you cholesterol and saturated fat free sources of protein, but since many of them contain fiber as well, they're even healthier.
Fit's Tips: Not sure how much protein you should be getting in a day? Then check out this chart.
Tod's
Swildens
Bottega Veneta
I'm a vegitarian, and I get plenty of protein, but I have been reading lots of studies that show getting large amounts of soy protein may be messing with your hormones. They recommend evening it out with equal amounts of whey protein, but I have trouble finding concentrated whey in anything other than a power bar or a powder. I know I get some whey with dairy, but I don't think it's as concentrated, and you have to watch your dairy.. milkfat is the worst type of fat to consume. A girl can only eat so much fat free cottage cheese.
Any suggestions for more whey protein?
1When it comes to the soy issue, I've read that fermented soy is a better protein source than regular soy if someone worries about that. And to mention more protein sources, sea vegetables actually are good for nutrients including protein. I never find them though, except for nori. And there are also veggies and whole grains that have protein. People don't typically have a problem getting enough protein actually. It's more likely to be too much.
2We vegans appreciate this post Fit! It seems like the first question that everyone asks me when they find out I am vegan is, without fail, "But where do you get your protein?". That and "But you still eat chicken, right?" : )
3kgtg1, i get asked those all the time! it's super annoying and what so many people don't realize is that protein is absolutely everywhere and we can get plenty of it if we keep a varied and diverse diet.
another great protein source - quinoa, which is a grain, much like brown rice. i love it!
4I can't tolerate soy at all (migraines) so it's so certainly not for everyone. And then wheat can be a problem as well. There are plenty of sources.
5All of the tofu I've ever seen says it somewhere around 8-10g of protein per serving. What kind of tofu was this that had 19 g of protein? I want it!
6I agree with kgtg1: thanks for this post!
7I love soy milk. I like edamame too...I've recently found a couple of good recipes that call for these.
Not much of a tofu lover though.
8I've recently started eating tempeh and I love it. I don't do tofu, but I do love my edamame!
9yay for vegan friendly posts!
10I'm not a vegan, but I LOVE edamame. I think they're delicious even if you're not vegetarian
11As a vegetarian of 21 years and a vegan of 12 years, I must add my favorite and most important source of protein-vitality:
almond butter
peanut butter
cashew butter
hazelnut butter
macadamia butter
Nut butters!
)
Also, Hummous...which is a kind of nut butter meets bean paste.
12Paulroe you beat me to it... I was gonna say Almond butter. I also use a lot of spirulina... I love the stuff but it is an acquired taste.
13I hate soy milk, ugh.
14Good discussion here! I have to alternate the soy and gardenburgers (wheat gluten) because I have always struggled with low thyroid (soy) & experience allergies with wheat. I have to consume eggs, some nuts/seeds, & (very little) dairy. Beans and grains are no problem.
15Even with vegan protein you can get too much. We are a family of 4, vegans for the last 12 years, and have to be carefully not to get overweight. We are eating only two meals a day and still can easy take too much protein and you get even diabetes. The lack of protein for vegans is only a myth of ignorance. While are some problem of tolerance of some sorts of vegan foods, no one can honestly say that is not adequate quality and quantity of vegan food for everyone. With wise advise, even the intolerance toward some foods can be overcome. Do you need help? Try me! I am willing to help.
16Lifestyle Health Counselor!
coke has the most
lol
17Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.