For many, meat is often seen as the main source of protein, however for vegans and vegetarians this doesn’t suit. Whether you’re a vegan or vegetarian, or are just after some variation in your weekly meal plan, there are plenty of other ways to reach your recommended protein intake.
Here are 5 great vegan friendly protein sources for you to try this week:
Lentils have long been one of most popular protein sources for both vegans and vegetarians, with a cooked cup providing around 18g of protein. Lentils are also popular due to their incredible versatility, tasting great in both warm dishes such as soups and curries, and cold dishes such as fresh salads.
Lentils are also a good source of slow digesting carbs and fibres which help to promote a healthy gut, whilst they’ve also been found to help reduce the risk of diabetes and heart disease.
Nut Butter & Nuts
A few tablespoons of nut peanut, almond or cashew butters provides roughly 8g of protein. Paired with some fruit, and you’ve got the perfect pre or post workout snack. Try avoiding processed peanut butters as these often contain high amounts of added sugar, instead opt to make your own. It’s a very easy process, and quick Google search will throw up tons of delicious recipes.
Nuts in their raw form are also a good protein source, offering around 7g of protein per 28g serving.
Black beans are one of the healthiest options of the bean and legume varieties, acting as a rich source of antioxidants and fibre, whilst they also offer numerous heart and overall health benefits. A one cup serving provides between 13 – 15g of protein, whilst beans also low in both calories and fat.
Soy milk offers around 7g of protein per 240ml cup, whilst it’s also a good source of calcium and vitamins. Many soy milk options on the market are fortified with additional vitamins such as B12, however it’s important that when choosing you opt for an unsweetened variety, in order to avoid excess sugar. Paired with some wholegrain cereal (or chia seeds for example) you’ve got a great, balanced nutritional breakfast.
Similar to lentils, chickpeas are an incredibly versatile vegan friendly protein source. Half a cup provides around 8g of protein, alongside low calories and high fibre. Chickpeas are also an excellent source of complex carbs, iron, folate, phosphorus, potassium, manganese, whilst studies have shown that chickpea and legume rich diets can help to decrease cholesterol, lower blood pressure and help reduce stomach fat.
At Pura, we have plenty of vegan and vegetarian options on our weekly meal plans! For more information, please click here