Vegan protein sources

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There are endless sources of protein in plant-based foods, including raw food. Vegans tend to get enough protein simply by eating enough calories. And most westerners suffer from too much protein intake, so it's not the issue people used to imagine.

All the same, particularly for pregnant, highly active or young people, it is a good idea to focus on major protein sources in every meal. Hosts will find their vegan guests are well satisfied by meals with hearty portions of protein-rich foods.

Here we list some of the major dairy-free and meat-free protein sources, though the options are endless. The ones marked *(GF)* are gluten-free too.

High Protein Natural Foods

• beans & peas *(GF)*
• pulses & lentils (sprouted or cooked) *(GF)*
• nuts, with pine kernels being over 30% protein *(GF)*
• seeds, including linseed and hemp seeds, which are excellent for Omega 3 fatty acids too, and pumpkin seeds which are high in zinc *(GF)*
• mushrooms *(GF)*
• quinoa - a high-protein nutrient-rich gluten-free grain found in health food shops. *(GF)*
• amaranth - another gluten-free proteinous superfood grain. It is said to have more calcium and magnesium than cow's milk. *(GF)*
• goji berries - a lovely superfood to add colour and luxury to muesli, salads, fruit salads and desserts *(GF)*

Protein-Rich Packaged Foods

• tofu - contains all essential amino acids and is not highly processed *(GF)*
• soya/veggie mince and textured vegetable protein (TVP)
• vegan sausages, particularly those based on tofu, soya, beans or wheat gluten
• vegan burgers - either bean or soya based
• meat analogues, fake meat, such as Redwood's Chicken Style Pieces
• seitan and wheat gluten, sometimes known as mock duck. Note that this is as gluten-rich as you can get, so to be avoided by those with wheat intolerance. It is often a major ingredient in meat analogues.
• tempeh - which can be in the chiller cabinet of wholefood shops if you are lucky. A great brand we know is by Vegetalia and comes in jars which can be stored at room temp unopened and is delicious cold straight from the jar, or barbequed with a marinade or whatever. *(GF)*
• falafel *(sometimes GF)*
• humous *(GF)*
• baked beans *(GF)*
• peanut butter and other nut and seed butters, including tahini *(GF)*

High Protein Specialist Foods

• Primal Strips meatless jerky - 11g out of a 28g delicious pack is protein! Great for packed lunches and taking on active trips and bike rides.
• Chunkies - chewy savoury snacks without junk. Very tasty indeed, similarly to Primal Strips but easier to get hold of now, being available in Holland and Barrett.
• Pulsin' Maple and Peanut Protein chunks - yummy and 24.9% protein. Naturally sweet and a great boost when exerting yourself or wanting a treat. Pulsin' do many other high-protein foods and superfoods. *(GF)*
• Kemsoy high-protein and omega-rich foods

Protein-Rich Recipes

• Quinoa Patties from vegan-food.net
• Tofu Scramble on the SmarteFitter website
• Yummy Peanut Butter Chocky Protein Bar Recipe from the Vegan Fitness Forum

Author: Sophie Fenwick-Paul

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Story posted by on 2008-06-04 11:48:42.

Story last updated by on 2010-11-10 10:12:21.

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