A 2014 article from Harvard Medical School’s Harvard Health Publishing on being vegan gained popularity because of the way it highlighted how Veganism and plant-based diets are good for health. A vegan diet is wonderful provided the right nutrients, both macro and micro, are included in the meals that your body needs. In this list, we compile the 5 best plant based protein sources to include in a vegan diet.
1. Tofu, Tempeh, and Edamame
Soy products like tofu, tempeh, and edamame are considered to be the riches sources of protein in a vegan diet. Tofu is made from soy milk by compressing it and then cutting it into square pieces.
- Tofu contains 10 g of protein per 1/2 a cup
- Edamame contains 8.5 g of protein per 1/2 a cup
- Tempeh contains 15 g of protein per 1/2 a cup
One of my favorite chickpea salad recipes is the Mediterranean chickpea salad from Love & Lemons. chickpeas can be made in other ways and some of my personal favorites will be shared soon on this space. Chickpeas contain 7.5 g protein in 1/2 a cup
Beans are another great source of protein which is popular among modern day vegans. A classic meal of rice and beans together contains about 7 g of protein in 1/2 a cup. If you are on a low carb diet, we recommend skipping rice and beans and follow these low carb plant based recipes.
Quinoa is a grain with a high-protein content, and is a complete plant based protein. Cooked quinoa contains 8 g of protein per cup. Quinoa is also rich in other nutrients like magnesium, iron, calcium, and is also excellent source of fiber.
Available on Amazon, Spirulina is a blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese. It comes in the form of a supplement powder and can be mixed with smoothies, drinks, and salads. It is available on Amazon.