Choosing a vegan diet and trying to hit your protein goals takes a little bit of creativity. Many plant based foods have unexpected sources of protein.
If you think you have to eat animal protein to hit your macros, think again! Below I have listed vegan options and their protein composition.
Personally, I am not vegan but I do like to vary my protein sources on a daily basis or increase the protein in a meal using the options below. Eating chicken breast every day would make very sad. Instead, I like to add some of the vegan sources to my meals. This week, I added chickpeas and quinoa to my greek salad to give it the extra protein.
Even if you aren't a complete vegan, it's helpful to know other ways to get more protein than from animal sources!
Beans - 10g of protein per 1/2 cup
Chickpeas - 6g of protein per 1/2 cup
Lentils - 13g of protein per 1/4 cup
Edamame - 9g of protein per 1/2 cup
Tempeh - 42g of protein per 8oz
Oats - 7g of protein per 1/2 cup
Rice - 4.5g of protein per 1 cup
Farro - 7g of protein per 1/4 cup
Quinoa - 6g of protein per 1/4 cup
Flax seeds - 3g of protein per 2 tablespoons
Chia seeds - 6g of protein per 1/4 cup
Pumpkin seeds - 10g of protein per 1/4 cup
Spinach - 5g of protein per 1 cup cooked
Sun Dried Tomatoes - 6g of protein per 1 cup
Peas - 8g of protein per 1 cup
Thanks for reading!
YourTrainerKatie
Katie
