Protein

Vegans hear this all the time: "How do you get enough protein?" Milk, meat, and eggs aren't the only sources of protein out there. If you're avoiding animal products and need to up your daily protein, then dig into these foods.

1 1/4 cup cooked lentils: 22.3 grams, 287 calories
1 1/4 cups kidney beans: 20 grams, 250 calories
3/4 cup shelled edamame: 24.9 grams, 282 calories
1/3 cup seitan cubes: 21 grams, 120 calories
4 ounces organic tempeh: 22 grams, 230 calories
3/5 block of extra-firm tofu: 24 grams, 240 calories
3 cups unsweetened organic soymilk: 21 grams, 240 calories
1 Tofurkey Chick'n and Apple Artisan Sausage: 29 grams, 260 calories
6 slices Smart Deli Turkey: 21 grams, 150 calories
3 Tofu Pups: 21 grams: 150 calories
2 cups Kashi GoLean Cereal: 26 grams, 280 calories

Many meat- and dairy-eaters can't fathom how a vegan manages to fit in the recommended amount of protein into her daily diet. This full day of delicious and nutritious vegan meals is proof that plant-powered high-protein food is possible. These four delicious recipes boast over 56 grams of protein total, which is more than enough for the average woman's diet.

Breakfast: Apple Cinnamon Overnight Smoothie — 15.6 Grams

No need for scrambling around the kitchen first thing in the morning. Blend up this overnight apple flaxseed smoothie and enjoy it the following morning stress-free.

Lunch: Lentils With Quinoa — 18.7 Grams

For a hearty lunch, cook up a big bowl of cumin-spiced lentils with quinoa, a protein-packed meal that also brings 19.5 grams of fiber to the table.

Keep reading for the rest of the meal plan.

For a new vegan, finding quality sources of protein can be a struggle. When you're focused on eliminating certain foods, hitting the USDA's average recommended 46 grams of protein doesn't always come naturally.

Hearty salads filled to brim with fresh produce are a staple of any clean-eating, vegan-friendly program, but they don't always offer all the protein your body needs. Instead of chugging a huge protein shake to get those extra grams, these healthy salad ingredients will help bring adequate protein to your next big salad.

1. Sun-dried tomatoes (12 pieces): 6 grams
2. Almonds (25 kernels): 6.4 grams
3. Lima beans (one-half cup, cooked): 7.3 grams
4. Quinoa (one cup, cooked): 8.1 grams
5. Lentils (one-half cup, cooked): 8.9 grams
6. Chickpeas (one-fourth cup): 9.7 grams
7. Edamame (one cup, frozen): 12 grams
8. Firm tofu (4 ounces): 14.4 grams
9. Tempeh (3.5 ounces): 18.2 grams

Have you recently taken on a vegan plan? What are your favorite protein-packed ingredients to add to your salad? Share below!

Regularly blending protein powder into smoothies can help boost energy levels, build endurance, and provide important nutrients you're not receiving. But do you really need a hefty dose of protein in one sitting?

The truth is, most people don't. Most powders and premade shakes offer at least 15 grams of protein per serving, and the majority of women easily hit or exceed the USDA's average requirement of 46 grams per day by eating a balanced diet that includes animal protein. With that said, strict vegetarians and vegans are encouraged to try protein powder. Animal-free eaters who have a shake for breakfast won't have to worry about how they'll find all their protein during the course of a busy day when there isn't time to cook.

Besides those who might not be hitting requirements through diet, protein powder is a good choice for extremely active individuals and endurance athletes. During endurance workouts — especially strength training — muscles are broken down, and it's protein that helps aid in the body's full repair and full recovery. After any intense strength-training workout, try to eat a snack of protein and carbs within an hour of your workout ending to help in this process.

Overall, protein powders are a helpful resource, but you've got to be honest about what your body actually needs. And beyond taking your body type and level of activity into consideration, choose a high-quality, natural protein powder, since too much protein or certain shakes can be detrimental to your body's health. For folks who don't love using (or cleaning) their blender regularly, there are other options. One of these vegetarian post-workout snacks or on-the-go packaged foods can also help you receive your recommended amount of daily protein, no blender necessary.

When you're in a rush in the morning, cereal is the perfect meal — just pour it, spoon it, and you're good to go. There's probably over a hundred different boxes to choose from, and while I'm sure you know Apple Jacks isn't the healthiest (a serving has as much sugar as three Chips Ahoy! cookies), even seemingly healthy cereals aren't the best choice.

It's important to fill your bowl with a cereal that's both high in fiber and protein, since both help keep you feeling full. Here's a list to choose from — and all contain at least five grams each of fiber and protein.

Keep reading for more cereals that are high in both fiber and protein.

At the Natural Product Expo, I tasted a lot of products marketing themselves as post-workout snacks, but many were too low in protein. According to Tim Rich, a Fitness Manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to help with muscle repair and recovery. The following new products live up to their protein-packed hype — with more than 10 grams of protein per serving, they each make a perfect — and quick — post-workout snack.

11 Grams of Protein: Small Svelte Shake

12 Grams of Protein: The Gluten-Free Bar

Vegan, chock-full of protein power, and obviously perfect for someone with a gluten intolerance, The Gluten-Free Protein Bars are all natural and delicious. Unlike many power bars on the market, you'll be able to recognize (and pronounce) every ingredient listed.

Keep reading for one more sweet snack with 20 grams of protein.

We are pumped to share one of our favorite stories from Health here on FitSugar.

by Amy O'Connor

Whether you're a vegetarian or a flexitarian, cooler weather makes this the perfect time to start thinking about stews, stir-fries, and other main dish meals made with meat substitutes. But making sure you get all the flavor and protein "bang for your buck" can be a challenge. Last year I was served a "seitan turkey" in the shape of a bird for Thanksgiving dinner. It was delicious, and the meat substitute made a very credible poultry! More recently I've whipped up a great tempeh "steak" with fried potatoes (no complaints from the carnivores at the table!), but a subsequent tofu stir-fry, with a bottled teriyaki sauce, ended up mushy and too sweet. If you're experimenting with going vegetarian, vegan, or flexitarian, this guide to meat substitutes can help you make smart choices.

Tofu
Tofu is the mild, soft, white curd make from the soybean. Subtle in flavor and very versatile, it can be stir-fried, deep-fried, pureed, cubed and tossed into soups or stews, or even whipped into mousse. Best of all, it packs a whopping 10 grams of protein per half cup, for fewer than 100 calories. Tip: If you are new to tofu, try the "firm" kind (it's easier to slice than the silken variety).

Health.com: What Can You Make with Tofu?

Tempeh
Tempeh will never win any beauty contests. The traditional soy product, made of cultured and fermented soybeans, looks like a little bit like rocks bound together with white fungus. Don't look, eat! Tempeh is a revelation, packed with protein (15 grams per half cup), meaty and mild, versatile and highly digestible. Use it anywhere you would tofu; it holds up especially well between two slices of bread or stir-fried.
Try these recipes:
Spicy Asparagus-Tempeh Stir-Fry
Tempeh Fajitas

Keep reading for five more meat substitutes for fall.