Being a vegetarian and getting adequate protein is a difficult task, especially if you lack knowledge on how to consume enough protein. In this article, we will focus upon the best vegan sources of protein that most of the profession vegan athletes and bodybuilders use to achieve optimal results.
So, let’s begin.
How much protein do you need?
Well, you must have noticed that there is a lot of debate on the exact protein amounts that need to be consumed. let’s make things easier for you.
If you have a sedentary lifestyle, means you have a desk job and you rarely work out then you need 45 – 55 grams of protein for a healthy lifestyle.
If you are looking to build muscles or are into any sports then you need .8 to 1 gram protein per pound of bodyweight for optimal results. For example; if you weigh 180 pounds or 80 kilos then you need 140 – 180 grams of protein to achieve your goals.
So now you know how much protein do you need. However, you must be thinking about where would you get all these protein in a vegetarian diet.
So let’s discuss the best vegan sources of protein that contain all the essential amino acids, unlike other vegan protein sources.
5 best vegan sources of protein
- Quinoa – A cup of quinoa gives you 8 grams of protein. If you’ll consume 200 calories from quinoa then you will get approx 7.3 grams of protein.
In comparison to another whole-grain foods, it is easier to cook Quinoa. It usually takes 10-15 minutes in total.
It is also rich in micro-nutrients as it has fiber, iron, and manganese in adequate amounts.
It is a superior alternative to rice due to its protein content.
- Tofu – A cup of Tofu has 43 grams of protein. If you’ll consume 200 calories from tofu then you will get approx 25 grams of protein.
You can use Tofu in Salads and Sandwiches.
While purchasing tofu make sure Tofu is firm as it will have high protein due to low water content.
It is one of the best vegetarian sources for Iron and calcium.
- Lentils – A cup of Lentils has 18 grams of protein. If you’ll consume 200 calories from lentils then you will get approx 18 grams of protein.
Lentils are easy to cook and therefore are the easiest way to add more protein to your diet quickly.
Lentils have a rich micro-nutrient profile with adequate amounts of B-vitamins, magnesium, zinc, and potassium.
- Mushrooms – A cup of Lentils has 4 grams of protein. If you’ll consume 200 calories from mushrooms then you will get approx 28 grams of protein.
You can use mushroom in salads, sandwiches or can make mushroom curry.
There are varieties of mushrooms available in the market. Make sure you buy the ones that have higher protein. The high protein mushrooms are portabella, white buttons, and shiitake.
- Edamame – A cup of Lentils has 18 grams of protein. If you’ll consume 200 calories from edamame then you will get approx 19 grams of protein.
Edamame is rich in fiber, vitamin B, vitamin C, and iron.