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High-protein vegan foods can meet the protein requirements of vegans and provide most of the essential amino acids as well. The bioavailability of plant protein is always a matter of concern for people following a plant-based diet. The quantity and quality of protein can vary among plant-based foods. Amino acids, the building blocks of protein, are essential for both structural maintenance and metabolic processes.
There are a total of 20 amino acids. Out of these 20, nine amino acids are essential and must be obtained from diet. Non-essential ones can be synthesized in the body from other molecules. This article brings out the best high-protein vegan foods to include in your diet for muscle gain and weight loss.
Best High-Protein Vegan Foods to Include in Your Diet
It's advisable to choose plant-based foods that have higher bioavailability for a vegan diet. Try to include the following high-protein vegan foods for better health:
1) Soy & Soy Products
Try to include tofu and soy milk in your diet. From the amino acid profile of soy, it can be easily concluded that tofu is the ultimate vegan protein source. It contains very small amounts of thiamin (B1), riboflavin (B2), niacin (B3), vitamin B-6, choline, manganese, and selenium. Tofu also contains healthy polyunsaturated fats, including alpha-linolenic acid. Soy products are considered among the best high-protein vegan foods.
A block of tofu (approximately 100 grams) contains the following nutrients:
- Protein: 13 g
- Calories: 171 kcal
- Carbohydrate: 5.34 g
- Fat: 10 g
- Calcium: 418 mg
- Magnesium: 63 mg
- Iron: 3 mg
- Phosphorus: 279 mg
- Potassium: 173 mg
- Zinc: 2 mg
- Folate: 25 mg
Vegan Tofu Stir-fry
Tofu is versatile and can be used to prepare various recipes. Try out this easy and simple recipe for your meals:
Ingredients:
- 14 ounces of fresh tofu
- 1 tbsp extra-virgin olive oil
- 1 teaspoon paprika
- 2 bell peppers, chopped finely
- 1 onion, chopped finely
Instructions:
- Take olive oil in a large pan.
- Fry the tofu cubes and add salt, pepper, and paprika.
- Add the bell peppers and onions. Fry well for 2-3 mins.
- The onions and bell peppers must not become mushy.
- Turn off the heat and serve warm.
2) Almonds
Almonds are versatile and belong to a group of the best pre-workout snacks. They are among the best high-protein vegan foods to include in your diet. Almonds are low-carb, and they are also allowed on a ketogenic diet. Almond flour and almond milk are also nutritious for your health.
The nutritional value per 100 grams of almonds is as follows:
- Protein: 21.15 g
- Fat: 49.93 g
- Carbohydrates: 21.55 g
- Fiber: 12.50 g
- Sugar: 4.35 g
- Calcium: 269 mg
- Iron: 3.71 mg
- Magnesium: 270 mg
- Phosphorus: 481 mg
- Potassium: 733 mg
- Vitamin E: 25.63 mg
Almond Milk Recipe
Almond milk is lactose-free plant-based milk. It's ideal for both vegans and non-vegans. Here is a simple and easy method to make almond milk at home:
Ingredients
- 1 cup raw almonds (soaked overnight in cold water)
- 5/6 cups water
- 1 pinch salt
- 2 whole dates (pitted) for sweetness
- 1 tsp vanilla extract
Instructions
- Add the soaked almonds, water, and salt to a blender, and blend till it's smooth.
- Strain using a cheesecloth slowly.
- Hold the corners of the cheesecloth and squeeze till all the liquid is extracted from the pulp.
- Discard the pulp. You can also compost it for your garden.
- Store the milk in a jar and refrigerate. It can be stored for up to 4-5 days.
3) Cashew
Cashews are nutrient-dense and can be consumed as a pre-workout or post-workout snack. Cashew milk is a popular milk alternative for vegans, and plant-based milk sources are considered among the best high-protein vegan foods.
The nutritional value of 100 grams of cashews is as follows:
- Protein: 18.22 grams
- Fat: 43.85 grams
- Carbohydrate: 30.19 grams
- Fiber: 3.30 grams
- Sugar: 5.91 grams
- Calcium: 37 mg
- Iron: 6.68 mg
- Magnesium: 292 mg
- Phosphorous: 593 mg
- Potassium: 660 mg
Crunchy Roasted Trail Mix
Nuts are rich sources of healthy fats and dietary fibers. They are versatile and can be munched anywhere. Seeds are also considered among the best high-protein vegan foods and can be included in trail mixes.
Ingredients
- 1 cup of almonds, chopped
- 1 cup cashews, chopped
- 1 cup of walnuts, chopped
- 1/2 cup of pumpkin seeds
- 1/4 cup watermelon seeds
Procedure
- Roast the nuts and seeds in a dry pan under medium flame while stirring.
- Let the mixture cool down, and store it in an airtight jar.
Veggies High in Protein
Although nuts, seeds, and soy are considered the best high-protein vegan foods, certain food items also contain a significant amount of protein. These include green peas, artichokes, sweet corn, avocado, asparagus, Brussels sprouts, mushrooms, and kale. It is advisable to include all the foods in a balanced and varied diet to get the benefits of all the amino acids.
