13 Best Protein Sources for Vegetarians and Vegans

You cannot build muscle mass without eating meat. There is still a lot of controversy around this statement. In fact, it has long been known that it is just a myth, and many professional athletes who adhere to vegetarianism prove this. It is worth noting that a vegetarian diet for athletes is necessary in different cases. This is not only a conscious reluctance for animals to be used to satisfy human needs:

but also health problems in which the body does not absorb animal products;
the desire to lead a healthy lifestyle, since it is plant foods that allow you to cleanse the body to the maximum;
some religious principles;
reluctance to support the processing of meat and animal products, which pollutes the environment.

Sometimes meat is abandoned for several reasons at once, but regardless of them, a vegetarian diet comes to replace the meat diet. It can take several forms:

Strict vegetarianism, completely excluding animal products.
Lactovegetarianism, which allows the consumption of milk and fermented milk products.
Lacto-ovo vegetarianism, which involves eating dairy products and eggs.

Depending on the chosen type of diet, it is determined what the nutrition of vegetarian bodybuilders should be.

Quinoa

Quinoa is an ancient grain that is similar to couscous but has a crunchy texture and a nutty flavor.

Because it does not grow from grasses like other grains and grains, it is technically considered a pseudocereal and is naturally gluten-free ().

A 185-gram serving of cooked quinoa contains approximately 8 grams of protein ().

In addition to being a complete protein, quinoa contains more magnesium, iron, fiber, and zinc than many common grains ().

You can use quinoa instead of rice in most recipes. It can also be simmered in plant-based milk to create a creamy, protein-rich breakfast porridge.

Summary:
Quinoa is a gluten-free grain that contains 8 grams of protein per 185-gram serving. It is also a good source of several minerals, including magnesium, iron and zinc.

Protein for Vegans: Food Sources

The main source is food. It is a balanced diet that allows you to get the entire complex of vitamins and microelements. The myth that vegans do not get essential proteins has already been debunked.

Vegetable protein for vegans can be found in large quantities in:

Seitan. This is wheat gluten, a popular meat substitute. Absorbs the taste of spices and vegetables. Vegan sausages and steaks are made from seitan.
Nuts. Rich in microelements, fats and vitamins, but high in calories. When losing weight, use in doses.
Semenakh. A vegan’s diet can include hemp, sesame, sunflower, and poppy seeds. And chia is poured with water or juice and eaten as an independent dish.
Soy. This crop is used to make milk, tofu (bean curd), and tempeh (fermented beans). In Asia they love edamame - green soybeans in pods. This is a great protein-rich snack or side dish.

Vegetable protein for vegans is found in green vegetables, legumes (beans, chickpeas), cocoa cheese, and quinoa. Remember that protein is not the only component in the diet. It should contain vegetables, fruits, cereals - sources of carbohydrates and fiber, fats and necessary acids.

Instead of coffee and tea for breakfast, choose a smoothie or cocktail. Take 100 ml soy milk (or any plant milk), add 50 ml yoghurt, fruit puree (fresh fruit), sweetener and some nuts. Beat in a blender or shaker. This breakfast will fill you up until your next meal.

Tofu, tempeh and edamame

Tofu, tempeh and edamame are made from soybeans and are excellent plant-based sources of protein ().

Tofu is made from coagulated soy milk that is pressed into white blocks and comes in a variety of textures, including silken, firm and extra firm. Since tofu is quite soft, it tends to take on the flavors of the foods it is cooked with.

An 85-gram serving of tofu contains approximately 8 grams of protein. It also contains 15% of the recommended daily intake (RDI) for calcium, as well as lower amounts of potassium and iron ().

Tempeh is much chewier and nuttier than tofu, and is made from fermented soybeans that are often combined with other seeds and grains to form a dense, hard cake.

Meanwhile, edamame are whole, unripe soybeans that are green in color and have a slightly sweet, herbal flavor. They are usually steamed or boiled and can be served as a snack. In addition, they can be added to salads, soups or cereals.

An 85-gram serving of tempeh contains 11 grams of protein. This serving is also a good source of fiber and iron, and contains potassium and calcium ().

85 grams of edamame contain 8 grams of protein along with good amounts of fiber, calcium, iron and vitamin C ().

Summary:
Tofu, tempeh and edamame are made from whole soybeans and are excellent sources of complete protein. An 85-gram serving of edamame or tofu contains 8 grams of protein, while one serving of tempeh contains 11 grams.

Summary table of vegetable protein in products and its quality

In order for the body to receive daily protein requirements, you need to use several plant sources daily.
Vegetables, nuts and beans go well together. Soy products can be combined with cereals, pastas and vegetables. With legumes, they are less easily absorbed by the body. The table shows products from the TOP 12 sources of vegetable protein.

Product	Protein volume (in grams per 100 g)
Tofu	12
Lentils	9
Greek yogurt	5
Chicken eggs	7
Nuts and seeds	3-5
Brown rice	7,5
Beans	7
Cashew	3
Tempe	20
Quinoa	16
Buckwheat	13
Broccoli	3

When creating a vegetarian and vegan diet, it is important to calculate not only the quantity, but also the quality of protein. It depends on the digestibility and content of essential amino acids - substances that are not produced in the body. The quality of plant proteins is always lower than animal proteins, since vegetables, beans and grains contain fewer amino acids.

The richest amino acid composition of animal products is eggs and yogurt. Tofu, tempeh, buckwheat and quinoa also have high protein quality.

Amaranth

Amaranth is another pseudocereal that is a complete source of protein ().

Once considered a staple food in the Incan, Mayan and Aztec cultures, it has become a popular gluten-free grain.

Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped like popcorn into granola or salads. Like quinoa, it has a subtle nutty flavor and is crunchy even when cooked.

When ground into flour, amaranth can also be used in gluten-free baking.

250 grams of cooked amaranth contains approximately 9 grams of protein. It is also an excellent source of manganese, magnesium, phosphorus and iron ().

In fact, 250 grams of cooked amaranth contains more than 100% of the RDA for manganese, an essential mineral that is important for brain health (,).

Summary:
Amaranth is a gluten-free pseudocereal. It contains 9 grams of protein per 250-gram serving (cooked). It also contains more than 100% of the RDI for manganese.

Buckwheat

Although buckwheat doesn't have as much protein as quinoa or amaranth, it is another pseudocereal that contains all the essential amino acids ().

Buckwheat is often used to make porridge, but you can also make baked goods using buckwheat flour. In Japanese cuisine, buckwheat is most often consumed in the form of noodles called soba.

A 170-gram serving of cooked buckwheat contains approximately 6 grams of protein ().

This pseudocereal is also a good source of many important minerals, including phosphorus, manganese, copper, magnesium and iron ().

Summary:
Buckwheat is another gluten-free grain that is a source of complete protein. A 170-gram serving of boiled buckwheat contains 6 grams of protein.

Ezekiel Bread

Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet and spelt.

Two slices (70 grams) of bread contain 8 grams of protein ().

Unlike most breads, the combination of whole grains and legumes in Ezekiel bread provides the body with all nine essential amino acids ().

Additionally, research shows that sprouting grains and legumes increases their amino acid content, especially the amino acid lysine (,).

For an extra boost of protein, use Ezekiel bread to make a vegan tempeh sandwich instead of bacon, or toast the bread and top it with peanut butter and chia seeds.

Summary:
Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (70 grams) contain 8 grams of protein.

What happens from a lack of protein in the human body?

An adult man needs 55 g of protein food per day. The recommended norm for women is 45 g. With active sports, the need increases. If the body regularly experiences protein deficiency, serious disruptions in the functioning of internal organs and systems begin.

Among them:

anemia;
decreased immunity;
apathy;
slowing down of thinking functions;
loss of muscle mass;
deterioration in the quality of skin, hair, nails.

With a lack of protein, a person feels constant fatigue and dizziness, and suffers from insomnia. Hormonal levels are disrupted, which causes nervous system disorders - irritability, aggression.

Spirulina

Spirulina is a type of blue-green algae that is a popular supplement among vegetarians and vegans ().

Although spirulina can be purchased in tablet form, its powdered form can easily be added to smoothies, granola bars, soups and salads to improve their nutritional value.

Just 1 tablespoon (7 grams) of dried spirulina contains 4 grams of protein ().

In addition to being a source of complete protein, spirulina is rich in antioxidants and is a good source of several B vitamins, copper and iron ().

Summary:
Spirulina, a blue-green algae supplement, is a source of complete protein. One tablespoon (7 grams) contains 4 grams of protein, as well as good amounts of B vitamins, copper and iron.

Stages of transition to vegetarianism

If you decide not to eat animal food, then the transition to such a diet should not occur abruptly, but gradually, since any sudden change in the nutritional system is a stressful situation for the body. There are several stages of transition, each of them is also a type of vegetarianism.

1. Exclusion from the diet of red meat. This is the very first and mildest case, since in this case the body still has the opportunity to receive a complete set of proteins, fats, carbohydrates, vitamins, microelements, etc. Adherents of this nutrition option have no problems with gaining weight or building muscles.

2. Refusal of the bird. It’s a little more complicated here, but still, when consuming dairy products, eggs, and fish, we still have the opportunity to get complete protein foods.

3. Exclusion of fish and seafood from the diet. Seafood contains, in particular, a large amount of zinc, which is easily absorbed by the body when consumed. If you exclude their intake, then you need to think about how to compensate for the lack of this microelement. During sports activities, zinc also tends to be excreted from the body. In this situation, various food supplements with microelements will come to the rescue.

4. Elimination of eggs. As you know, the egg is digested almost 100%. This means that the amino acids, microelements, and vitamins contained in it are completely absorbed in the body. It is necessary to carefully select a balanced diet to replenish nutrients.

5. Refusal of dairy products.

All these stages must take place sequentially and over a long period of time. It's better if you stay on each of them for a year, maybe two, maybe more. Try to first listen to your body, understand your condition; perhaps going further to veganism does not make sense and you need to stop at one of the intermediate stages. Moving on to each next stage, you need to think through your diet. Most likely you will have to add products that are new to you that you have not eaten before. Additionally, take vitamin and multimineral complexes and nutritional supplements.

Hemp seeds

Coming from the hemp plant Cannabis sativa, hemp seeds are the same species as marijuana but contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive chemical in marijuana ().

As a result, hemp seeds are unlikely to contain enough THC to produce a high feeling or any of the other psychoactive effects associated with marijuana ().

However, there is concern that hemp seeds may be contaminated with THC from other parts of the plant during harvest or storage. Therefore, it is important to buy seeds from trusted brands that test for THC ().

The edible white parts inside hemp seeds are incredibly nutritious.

In addition to being a source of complete protein, hemp seed hearts are especially rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3) ().

Three tablespoons (30 grams) of raw, coated hemp seeds boast an impressive 10 grams of protein and 15% of the RDA for iron. They are also a good source of phosphorus, potassium, magnesium and zinc ().

Hemp seed cores have a mild, nutty flavor and can be added to yogurt, salad or smoothies, or included in homemade granola and energy bars.

Summary:
Hemp seeds are incredibly nutritious and are often sold hulled. In addition to containing a whopping 10 grams of protein per 30 grams (3 tablespoons), they are a good source of essential fatty acids, iron, potassium, and several other essential minerals.

Chia seeds

Chia seeds are tiny, round seeds that are often black or white.

They are unique in that they can absorb liquid and form gel-like substances. As a result, they can be used to make pectin-free puddings and jams. They are also widely used as an egg substitute in vegan baking.

However, chia seeds can also be used raw as an ingredient in oatmeal or salads, or added to baked goods or smoothies.

Two tablespoons (30 grams) of chia seeds contain 4 grams of protein. They are also a good source of omega-3s, iron, calcium, magnesium and selenium (,).

Summary:
Chia seeds are tiny, round seeds that contain all nine essential amino acids. Two tablespoons (30 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several important minerals.

List of products containing vegetable protein

Vegans strictly follow a plant-based diet, which means avoiding not only meat, but also products derived from animals, so their diet does not adequately compensate for the protein deficiency.

However, with the correct preparation of a menu from the permitted list of ingredients, it is possible to prevent the occurrence of negative consequences due to the lack of animal proteins.

Chia (Spanish sage) seeds

Chia seeds contain 16.5 g of protein per 100 g of product. Spanish sage is a source of nine essential amino acids. In addition, the seeds contain fats, carbohydrates, and fiber. This composition improves intestinal motility and accelerates metabolic processes.

Soybeans and soy products

Soy is a good meat substitute, as it contains 50% protein. Helps replenish amino acid deficiency. Beans are used for food.

Excessive consumption of the plant by men can be harmful to the body, since soy contains phytoestrogens - compounds similar in structure to female sex hormones.

The beans are used to prepare a fermented product, tempeh, which is very popular in vegetarian cuisine.

Hemp seeds

100 g contains 20.1 g of protein. Hemp seeds are non-toxic. They are added to salads or sports supplements.

The product also contains a large amount of polyunsaturated fatty acids, which prevent the development of heart and vascular diseases.

Quinoa

The plant belongs to the grain crops. 100 g of product contains 14.2 g of protein. Grains are added to salads, side dishes and drinks. The plant is a complete source of fiber, unsaturated fatty acids and arginine.

Ezekiel bread (sourdough flatbread)

Bread is made from several grains:

millet;
lentils;
beans;
barley;
spelled wheat.

One serving (34 g) contains 4 g of protein, and the product is a source of 18 amino acids, 9 of which are essential.

Vegan flatbread is used to make snacks. Athletes use the product as a snack or as a meal replacement.

Amaranth (schiritsa)

100 g of shiritsa contains 15 g of protein. The plant compensates for protein deficiency and contains magnesium, calcium and fiber. There are several recipes for preparing the plant. Most often, amaranth is added to oatmeal, salads and other dishes.

Hummus

Chickpeas are made from tahini, a sesame paste. There are 8 g of protein per 100 g of product. This dish cannot fully replace meat food, but it does contain essential amino acids.

Buckwheat

100 g of porridge contains 13 g of protein. The product is a slow carbohydrate and promotes weight loss. To prepare porridge, take 1/2-1 cup of grains and cook for 5-7 minutes in boiling water.

Buckwheat contains a large amount of fiber, which improves the digestion process.

Spinach

There are 2.9 g of protein per 100 g of plant. Spinach is steamed or added fresh to salad.

Dried tomatoes

100 g of product contains 5 g of proteins. They are popular among vegetarians as they contain a large amount of antioxidants. These compounds prevent premature skin aging and also reduce the risk of developing cancer and cardiovascular diseases.

Guava

Guava is a fruit rich in vitamin C, protein and other nutrients. There are 2.6 g of proteins per 100 g.

Artichoke

100 g of plant contains 3.3 g of protein. To cook an artichoke, you need to take the core and subject it to further processing. The leaves are generally not used as they have a bitter taste.

Peas

There are 5 g of protein per 100 g of peas. The plant is used in the form of porridge or as an ingredient in other dishes.

Beans

Beans are high in protein—21 g of protein per 100 g. Grains are a source of B vitamins, which have a beneficial effect on the functioning of the nervous system.

Lentils

100 g of grains contain 9 g of protein (boiled). In addition, lentils contain a large amount of fiber. Regular consumption of the product helps burn fat.

Peanut butter

One teaspoon contains 3.5 g of protein (25 g per 100 g of product). Peanut butter is used as a dessert.

Teff

Cereal crop, 100 g of which contains 3.9 g of protein (in finished form). The plant is prepared as a side dish and added to dishes.

Triticale

The plant is a hybrid of rye and wheat. 100 g of product contains 12.8 g of protein. The grain crop is also rich in magnesium, potassium, calcium and iron.

Hulled pumpkin seeds

100 g of pumpkin seeds contain 19 g of protein. The use of the product should be limited when losing weight due to its high calorie content (556 kcal per 100 g).

Almond

Almonds contain a sufficient amount of protein - per 100 g there are 30.24 g of proteins.

Cashew

Nuts are rich in protein - 100 g contain 18 g of protein. However, the product is high in calories, so you should avoid it while on a diet (600 kcal per 100 g).

Banza Pasta

100 g of chickpea paste contains 14 g of protein. It also contains a large amount of fiber and iron, which is especially necessary for vegans due to the lack of meat in the diet.

Recipes for healthy eating

White cabbage casserole recipe with cheese and eggs

6.1 g Protein
4.3 g Fat
9.2 g Carbohydrates
98.7 kcal

35-45 minutes

#White cabbage
#second course
#dietary
#breakfast
#baking
#greenery
#low calorie
#dinner
#sour cream
#cheese
#dinner
#egg

Other recipes

Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae specially grown for use as a food product.

Commercially, nutritional yeast is sold as a yellow powder or flake and has a characteristic umami flavor that can be used to add a cheesy flavor to vegan dishes such as popcorn, pasta, or mashed potatoes.

A 15-gram serving of nutritional yeast contains 8 grams of protein ().

When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese and all B vitamins, including B12 ().

Summary:
Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegetarian dishes. Just 15 grams contain 8 grams of protein.

Rice and beans

Rice and beans are a classic combination that provides complete protein.

Brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. Thus, combining them allows you to get enough of each of these amino acids, as well as the remaining seven essential amino acids, making them a source of complete protein.

A 240-gram serving of rice and beans contains 12 grams of protein and 10 grams of fiber ().

While you can enjoy the mixture as is, the rice and beans can be dressed with guacamole, salsa and roasted vegetables for a simple, satisfying meal.

Summary:
Together, rice and beans contain all nine essential amino acids, making the combination a complete source of protein. A 240-gram serving contains 12 grams of this nutrient.

Animal and plant protein: is there a difference?

Scientists have not yet settled this issue. For a long time it was believed that meat, milk, fish, and eggs contain essential amino acids. At the same time, non-meat foods also contain protein, but of a different nature—vegetable. It was considered secondary to the animal. Those. he, according to nutritionists, could not replace an animal.

However, people who give up food of animal origin do not experience any health problems. Moreover, the world knows vegan athletes who are not inferior in performance to meat-eaters.

Modern research (conducted by scientists from Sweden and Germany, the Max Planck Institute) has proven that animal and vegetable protein are equivalent. A few facts:

nuts and seeds contain the same set of amino acids;
they are perfectly absorbed by humans, being a source of both fiber and fat;
A balanced vegan diet can provide a person with a normal level of protein.

Therefore, we can say, without touching on the ethical side of the issue, that plant foods contain protein and it is not inferior in its properties to animal foods. Vegans get enough of all nutrients if they eat the right foods.

Pita and hummus

Pita and hummus is another combination that contains all nine essential amino acids.

Like rice, the wheat used to make pita bread contains too little lysine to be considered a complete source of protein. However, chickpeas, the main ingredient in hummus, are rich in lysine (,).

One medium whole wheat pita (60 grams) with 2 tablespoons (30 grams) of hummus contains approximately 7 grams of protein (,).

In addition to serving as a snack, adding fried or baked chickpea balls known as falafel will further boost the protein content of pita and hummus.

Summary:
The combination of pita bread and hummus is another classic combination that provides a complete source of protein. One medium pita (60 grams) with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.

Peanut butter sandwich

Natural peanut butter spread on whole grain bread is another common combination that is considered a source of complete protein.

As mentioned earlier, wheat is low in lysine, while legumes like peanuts make up for it with high lysine content.

Two slices (60 grams) of whole grain bread with 2 tablespoons (30 grams) of peanut butter provide approximately 14 grams of protein (,).

However, the exact amount of protein may vary depending on the bread you buy.

When choosing peanut butter, aim for one with as few ingredients as possible, ideally just peanuts and maybe a little salt.

Summary:
Wheat bread contains little lysine, but when combined with lysine-rich peanut butter, it becomes a complete source of protein. One peanut butter sandwich contains about 14 grams of protein.

Vegetarianism and sports

Today, more and more people are leaning towards non-traditional food systems. One such system is vegetarianism. Although vegetarians themselves would argue about tradition here. For some, refusing to eat animal food is a philosophy of life, for others they do not eat meat for religious reasons, for others it is possible that they have digestive problems, for others it is due to some of their beliefs. For what reasons do these people refuse meat products is a personal matter for everyone. But in this article, let's try to understand how refusing to eat animal products affects exercise, whether it is possible to combine it, and what needs to be paid more attention to.

I’ll say right away: yes, it’s possible. Moreover, there are many famous vegetarian athletes, and their sporting achievements confirm that giving up meat, fish, and milk does not close the door to big-time sports.

Mycoprotein (quorn)

Mycoprotein is a meat substitute sold under the name Quorn.

Made from a naturally occurring fungus called Fusarium venenatum, it is sometimes mixed with eggs or milk protein before being formed into balls, briquettes or strips. As a result, not all mycoprotein products are vegan ().

Both the Food and Drug Administration (FDA) and the UK Food Standards Agency have determined that mycoprotein is safe enough to be sold to the public ().

However, there is some concern that fungal ingredients may cause dangerous allergic reactions in some people ().

However, because it is a rich source of essential amino acids and is low in sodium, sugar and fat, it is a popular option for those looking for a plant-based alternative to chicken ().

Although the amount of protein varies depending on the product, one 75-gram serving of Quorn can contain 9 grams of protein ().

Summary:
Mycoprotein, a popular meat alternative, is sold under the Quorn brand. While the amount of protein varies depending on the product, Quorn can contain around 9 grams of complete protein.

Wheat gluten or seitan

The absolute champion among protein sources for vegans is wheat gluten: 25 g of protein per 100 g. It gives you a feeling of fullness for a long time. “Vegetarian steak” is worth trying not only for vegetarians, but also for people who want to reduce the amount of meat consumed in their diet.

In Asia, for example, this product has been consumed for thousands of years as a plant-based source of protein and a meat replacement, and it is very easy to prepare: the base for this product is ordinary wheat flour, from which the starch and gluten are washed out until only gluten remains. Traditionally, the resulting mass is boiled with soy sauce, seaweed and ginger. To obtain 400 g of seitan, 1 kg of wheat flour is required, which produces a dish that is not only similar in appearance, but also in consistency to meat. Of course, true meat connoisseurs will not become fans of such a product, but they are unlikely to argue with the fact that wheat gluten tastes very much like cutlets.

Moreover, compared to some types of meat, seitan has no cholesterol and no fat. That is why it is an excellent alternative to meat for those who care about the health of their blood vessels. Unfortunately, this product is not suitable for people with gluten intolerance.

Summarize

Although there are some concerns about getting enough protein on a vegetarian or vegan diet, there are many plant-based foods that are high in protein.
In addition, some of these foods even contain all nine essential amino acids and are therefore considered complete proteins.
To make sure you're meeting your amino acid needs on a vegetarian or vegan diet, try incorporating different combinations of these protein sources into your diet.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Vegan diet, Vegetarianism

About the author: Anastasia Sheveleva

Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.

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Protein in a vegan diet

The main question that opponents of a plant-based diet ask is where to get protein. “Quality protein is only found in meat,” they say. Once (after a message that I don’t eat meat) I even heard this: “You gave up protein, how do you feel now?” In short, in our minds, “protein” is identified with animal food; if you don’t eat animals, you don’t eat protein. This is one of the myths that is firmly entrenched in the minds of most people.

Protein is certainly an important element that plays many key roles in the functioning of our body, but nevertheless, we do not need huge quantities of this substance. Protein should be the source of only one tenth of all calories consumed (World Health Organization recommendation). Vegan athletes, especially in the early stages of training, may need more protein than vegans who train at a moderate pace or are not very active.