When it comes to a rich protein diet plan for vegans it is not as easy as it is for others as vegans need to choose wisely food items for their protein-rich diet and many of them ask the question ‘’is it possible for a vegan to get proper protein without eating any animal protein? Will it fill our body with required protein?’’
The answer is yes! There are several foods for vegans to add to their diet to full fill their protein requirement. Here we will be discussing those TOP 10 PROTEIN RICH FOODS for vegans.
Beans are a common and high source of protein for vegans there are different beans containing a rich amount of protein like:
Studies proved that this contains a bulk of Fiber with the highest source of protein for vegetarians. Consuming regularly a perfect number of lentils can really improve our health and fill protein requirements too. And it is easy to cook you can consume it by making a lentil soup, Dal or by making some delicious lentil meatballs, etc.
Nutritional Value- ½ cup of cooked lentils contains 8.22gm of Protein with 18.36gm of carbohydrate, 6.6gm of fat, and in total 152 calories.
It is also quite common in beans but most people do not know this contains a very good amount of protein too. This bean is also good for diabetic patients as it will not raise the blood sugar level of our bodies. We can make black beans salad, black bean pumpkin soup, etc.
Nutritional Value- ½ cup of canned black beans contains 7.6gm of protein with 19.8gm carbohydrate, 0.35gm fat, and in total 109 calories.
Red Kidney Beans
one of the most used Indian vegan food is red kidney beans aka Rajma but it is not only tasty it also contains a high amount of protein for our health. This bean is easy to get and cook both so for a vegan adding this food item can really help them to get perfect protein for their body we can make recipes like making curry of a kidney bean, adding it in salads, and boiled kidney beans, etc.
Nutritional Value- ½ cup of cooked kidney beans contains 7.2gm protein with 20gm carbohydrate, 0.44gm fat within total of 112 calories. (This is also low in fat which is a perfect food to add to your weight loss diet)
one of the perfect sources of protein with other health values it is good for heart health and diabetic patients as it has its own benefits which improves insulin sensitivity and maintain the cholesterol level too. Some ways to consume are by making chana masala, chole bhature, and by making some Channa soups, etc.
Nutritional Value- ½ cup of chickpeas contains 6gm of protein with 27gm of carbohydrate 1.37gm of fat and in total 143 calories.
one of the much-known good amounts of protein source for vegans is soybeans. This is not only for protein it is also an incredibly good source of vitamin C, K, Iron, and Calcium. Some ways to consume it are by making Soya kebabs, soya stir fry, soya curry, etc.
Nutritional Value- ½ cup of cooked soya beans contains 14.3gm of protein with 8.5gm carbohydrate, 7.7gm fat, and in total 149 calories.
extremely popular among veggies though these beans are one of the decent foods with a nice amount of protein for vegans. It is easily available and it is very filling with a good amount of Fiber it helps to control blood sugar which goes perfectly with the vegan diet.
We can make peas polau, green peas curry, peas paratha, etc.
Nutritional Value- ½ cup of cooked peas contains 4.3gm of protein with 9.8gm of carbohydrate, 0.27gm of fat, and in total 55 calories.
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For vegan diet plan nuts are one of the common easily available food it also contains a rich amount of protein. Some rich in protein nuts are:
This food item is much known with many benefits for our health. It very helps full for weight loss as it reduces hunger for a long time, it boosts immunity in the body it contains vitamin E, it also has some good fat and lowers blood pressure too. These are quite easy to eat as people should eat soaked almonds daily.
Nutritional Value- as 10 almonds contain 2.55gm of protein with 2.37gm of carbohydrate and 6gm of fat within a total of 70 calories.
It is one of the rich protein nuts for vegans besides that it helps to keep our heart healthy and brain sharp. Now to eat these nuts in a healthy way is best if it is kept soaked the whole night and then consume in the morning as a daily routine.
Nutritional Value- as 10 walnuts contain 6gm of protein with 5.4gm of carbohydrate, 26gm of fat and in total 260 calories.
It contains a good amount of protein with potassium and a good amount of unsaturated fatty acids. It helps to keep blood sugar and pressure at a healthy level. We can consume it as a snack in the evening or after breakfast morning snack.
Nutritional Value- 10 pistachios contain 1.44gm of protein with 1.9gm of carbohydrate, 3gm of fat and in total 40 calories.
The most common of the nuts is Cashew this is a good source of plant-based protein eaters it is low in sugar and rich in Fiber it is good for immunity and our brain’s health too. This again we can eat as a snack anytime or put in any recipes too.
Nutritional Value- 10 Cashew nuts contain 3gm of protein with 4gm carbohydrate, 7gm fat and in total 83 calories.
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Best for health and a good source of protein for vegetarians. This is rich and filled with a good amount of Fiber and a good amount of protein. It prevents cancer, helps to manage diabetes, and prevents asthma, and gives healthy skin and body so not only for vegans everyone should add this to their diet. We can eat it by putting it in salads, making smoothies, or by just boiling it slightly.
Nutritional Value- 100gm of spinach contains 2.9gm of protein with 3.6gm of carbohydrate, 2.2 gm of Fiber, 0.4gm of fat, and in total 23 calories.
Plant-based tofu is a particularly good source of protein for vegans. It contains all 9 types of amino acids; it also contains magnesium, calcium, and iron-like many other minerals and vitamin A & C. It can be cooked as tofu soups, tofu pie, or can stir fry with veggies.
Nutritional Value- 100gm of tofu contains 10gm of protein with 1.2gm of carbohydrate, 5.3gm of fat and in total 83 calories.
Though we all know oats are incredible in nutritional value it contains a rich amount of protein which helps in weight loss too and vegan people can add it to their everyday breakfast as a source of protein. It is also rich in antioxidants it lowers the blood sugar to its normal level and fulfills hunger for a long time. Quite easy to eat just by making oatmeal and adding some fruits and nuts over it can make a perfectly delicious breakfast.
Nutritional Value- 100gm oats contain 16.9gm protein with 66.3gm of carbohydrate, 7gm of fat and in total 390 calories.
This Mexican fruit has its own qualities to help our body and boost our immunity. It is also a good option to add to your vegetarian diet as it is a good amount of protein also it is a good source of vitamin C, potassium, and magnesium. The easiest way to eat is just by sprinkling a pinch of salt and paper in it or adding it into your fruit salad or by making some stuffed avocado.
Nutritional Value- ½ of a whole Avocado contains 1gm of protein with 6gm of carbohydrate, 12gm of fat and in total 130 calories.
One of the good sources of plant-based proteins. It contains not only protein but also Calcium, Iron, Vitamin B-6, etc. Their antioxidant helps to prevent coronal disease, keeps our heart healthy, controls the cholesterol level of human body. the best way to get all the nutrients of this food is by eating it raw by just adding it into salads or by boiling it or adding it into soups.
Nutritional Value- 100gm of Broccoli contains 2.8gm of Protein with 6.6gm of carbohydrate, 0.37gm of fat within a total of 34 calories.
Yellow Sweet Corn
This is again a good source of protein for vegans. As it contains a good amount of protein with Potassium, Vitamin C, and it is rich in Dietary Fiber. It is whole grain corn it provides essential minerals that keep our heart healthy and prevents constipation. The easiest way to eat it is by adding some in a daily salad or boiling it or by just eating raw.
Nutritional Value- 100gm of Yellow sweet corn contains 3.22gm of protein with 19gm of carbohydrate, 1.18gm of fat and in total 86 calories.
This is butter it is a paste of dry roasted peanuts. And by adding some other ingredients it becomes tasty and gets a nice texture. This butter is rich in protein compares to others. This helps in weight loss and bodybuilding besides it boosts the health of our heart also manages the blood sugar level. It has some saturated and monosaturated fats too. We can eat it by just spreading it onto bread or adding it to smoothies.
Nutritional Value- per 100gm Peanut butter contains 25gm of protein with 19.5gm of carbohydrate, 50gm of fat and in total 588 calories.
This is a kind of thistle though it is considered a veggie it contains many medicinal properties, it is a very good source of protein with other nutrients so vegans can add it into their diet. It is filled with nutrients is help to decrease the ‘LDL Cholesterol’ and increases the ‘HDL Cholesterol,’ it improves digestive health and heart health. It can be consumed by making some curry with chickpeas or by making some spicy Artichokes.
Nutritional Value- 100gm of cooked Artichokes contains 3.37gm of protein with 10.87gm of carbohydrate, 2.3gm of fat and in total 67 calories.
So, these are some perfect proteins rich food for vegans who cannot consume animal protein and needs to fulfill their daily required protein by adding plant-based foods on their diet. These are some of the best supplements for them.