The Vegan Guide For Sources of Protein

Vegetarian 101

Much thanks to all those articles and news pieces you have read about vegans, you now know that there are many benefits to practicing Veganism. This has made you decide to become a practitioner of this healthy lifestyle too. So what should you do next? The next thing for you to do is to know what vegetarian/vegan sources of protein are, seeing that those who practice Veganism do not eat meat and animal products in general.

Before anything else, though, you should know that you are in for quite a bit of a challenge, as you may find it hard to completely eradicate animal products from your diet (and your closet). There are some individuals who found themselves having such an easy time making the transition, but there are others who also faced serious challenges to the lifestyle they want to commit to.VeganVegan

One thing remains true, though: there is actually no right or wrong method when it comes to becoming a practitioner. It does pay if you learn about the strategies and tricks that worked really well for others.

In this article, you are going to learn more about the top vegetarian & vegan sources of protein that, as you already know, are not from animals or animal products. Knowing how you can supply your body with much-needed protein at the right doses is going to make the transition easier for you. So, take a look at the list below and note down those that you want to use to begin your healthier, more compassionate diet and lifestyle.


One of the best things about Veganism is the fact that there are plenty of different types of food that you can choose from. Contrary to popular belief, going vegetarian or vegan is not going to result in such a restrictive diet that is impossible to stick to. And with so many different varieties of beans available in the market, it only means that you can enjoy them in more ways than one.

From white to black beans, heirloom to pinto beans, all these contain significant levels of protein. For instance, you can get up to 26 grams of protein with just two cups of kidney beans. To make things even easier, beans are very flexible and pair well with a lot of other foods. Baked beans, chilis, and salads are just some of the ways you can enjoy these protein-rich foods.

You can buy beans almost anywhere – markets, groceries, and health stores. You can also buy them in their natural state, dried, canned, or bottled. If you have plenty of time, you can go for the dried versions and just let them soak in water overnight before cooking them. If you are always on the go, though, you can opt for the canned or bottled versions. You just have to rinse them before whipping up a meal.


Chickpeas, also commonly referred to as garbanzo beans, are legumes that can be cooked and eaten in a variety of ways. You can puree them, make them into hummus, and pair the finished product with whole-wheat pita bread. You can also toss them into a salad or fry them up for a crispy treat. One half cup of chickpeas contains around 7.3 grams of protein, and as an added bonus, they are also low in calories while being high in fiber.

Green peas

Like most foods that belong to the family of legumes, green peas are also good sources of plant-based protein. A cup of these peas contains about 7.9 grams of protein, roughly the same as that of a cup of milk. If you find it hard to eat these in their traditional state, you can combine them with other ingredients, such as those for pesto sauce.

Nuts, Nut Butter

All types of nuts, aside from being some of the top vegetarian & vegans sources of protein, are also good sources of healthy fats. This is the main reason why they are always included in a plant based diet. One thing you need to keep in mind, though, is that these contain quite the number of calories, particularly pistachios, almonds, and cashews. With this being said, it is important for you to go for either the dry roasted or the raw ones. Peanut butters and almond butters are also good protein sources, but avoid brands that incorporate too much sugar or hydrogenated oils. 


Technically speaking, quinoa is a type of seed that many people regard as a kind of grain. This very unique food contains protein amounting to more than 8 grams/cup. Aside from being an excellent source of grain-based protein, it also has all the nine essential amino acids that your body needs to grow and repair itself. Its versatility is also quite amazing; you can add it to veggie chilis and soups, eat it with fruit and brown sugar for breakfast, or incorporate it into salads.

Tofu, Tempeh

Some of the highest vegetarian & vegan sources of protein are those that come from soybeans. Tofu and Tempeh are two of the best examples. Tofu contains 40 grams per cup, while Tempeh has 30 per cup. In addition to being impressively nutritious, these two have qualities that allow the to take on not only the taste, but also the texture of any kind of food that one wants it to. There are tofus so soft that you can easily mash them with a fork, and there are also firmer versions that can take on the qualities of meat. 

Leave a Reply