Have you made the decision to follow a vegan diet? Are you all set to eat plant-based & gluten-free foods all day for several months or years to come? Then, you should be having your meal plan ready well in advance. Especially, with the inclusion of high protein vegan food sources and best-prepared meals.
No need to worry because we have created a full-blown week’s high-protein vegan meal plan. It covers the consumption of lentils, beans, soy tofu, wholegrains foods brown rice, quinoa, and more in the list.
Over here, we discuss more in terms of protein-rich vegan sources to add to your meal, all from breakfast to dinner. The meal plan ensures complete nutrition full of protein along with other macronutrients like carbohydrates, fiber, and healthy fats.
Let’s start our discussion, by naming the list of vegan protein food sources to include in your diet. It also includes the appropriate quantity and the nutritional protein content you will get from each source of food.
All the varieties of lentils are healthy and 100% vegan to consume in your daily diet pattern. You have the flexibility to include brown, green, red & yellow, puy, black beluga, and other options. It is totally up to you to include anyone or the mix and match of lentils based on the below-mentioned protein content.
Per 100 grams of lentils include:
These are something must add to your vegan meal plan to consume a high rate of protein without fuss. Whether you like black beans, chickpeas, kidney beans, lima beans, pinto beans, or any other can make a lip-smacking dish as per your own choice.
Per 100 grams of beans include:
There is nothing better than including the low in carbohydrate and high in protein quinoa in your vegan diet plan. A gluten-free source of food is a must-have for people suffering from celiac disease or suffer from gluten intolerance. Whether you like it cooked or consume in the crunchy form of quinoa puffs (best offered by Ojas Vegan) it certainly fulfills the purpose of attaining necessary nutrition. No matter, if you like white, red, black, tri-color quinoa or even wish to consume quinoa flakes, crisps, or flour, everything is healthy for you.
The immature soybeans called edamame is another versatile plant-based source of protein for a healthy diet pattern. Visibly different from tofu, tempeh, soyabean oil, or natto, edamame is of green color and is available inside the pods. It is best to consume after cooking for a while and add to your favorable vegan dishes, salads, or soups. Consume 100 grams of cooked edamame to get 11 grams of protein along with other essential amino acids.
A low-calorie and iron-rich source of plant-based sources like spinach have no match among all the vegetables. The green leafy vegetable is certainly a healthy delight for vegan people to consume in the cooked, dip, crushed, or any other form. In terms of nutritional content, 100 grams of spinach contains 2.9 grams of protein that can be matched with other vegan sources.
Eating nuts is not just healthy but essential to get nutritious fats and a good source of protein. Mostly add in different choices of healthy vegan snacks, nuts further help in making muscles and bones go strong along with nourishment of the skin. Almonds, walnuts, pistachios, cashews, pine nuts, brazil nuts, peanuts, and hazelnuts are all favorable choices for you.
Per 30 grams of nuts include:
Stay on a healthy vegan diet and consume an extensive yet distinctive range of protein sources to get optimum energy. Start your vegan journey by referring to a 7-day high protein meal plan. Mix and match ingredients and recipes are per the delectable retreat. Also, Ojas Vegan helps you lay hands on vegan snacks like green plantain tostones and popped quinoa to add to your delicious recipes.