Other than “why?”, the most common question we vegans receive from meat-eaters is where the hell do we get our protein from? It seems like people just kind of forget that meat is not the only source that exists on this planet, crazy right? Who knew? Meat – eaters need not worry though, there are plenty of sources that vegans can use to get their daily amount of protein, and no, I am not referring to an excessive amount of tofu!

Beans

Chili lovers rejoice! Beans are one of the top sources for vegans to get their protein from. Black beans and Kidney beans both have about 15 grams of protein per 1 cup (cooked) and incorporating them into a meal is simple. You could toss them on top of a dinner salad, roll them up in a burrito for lunch, or even eat them mixed into your favorite rice for a quick and easy dinner.

Garbanzo beans, also known as chickpeas, are another great source of protein. One cup of chickpeas also contains about 15 grams of protein. Chickpeas are also easy to incorporate into your diet. They can be added to a salad, eaten raw as a snack, or even turned into homemade hummus for dipping with fresh vegetables such as carrots!

Soy Products

The most common source of protein for a vegan, if they are not allergic of course, is soy products. This includes tofu, soybeans, soybean oil, and soymilk. Tofu is a great option for replacing meat and it comes in a few different varieties (loose, packed, firm, extra firm) that can be added to a wide range of dishes. Tofu scramble for example makes a great breakfast, while extra firm tofu is delicious when cut up and added to a stir fry. Adding just four ounces of tofu to a meal will up your protein intake by just over 11 grams.

Soy milk, which contains 7 grams of protein per cup makes a great addition to your morning bowl of cereal or as a thickener in your oatmeal. I personally like to use soymilk in my morning fruit smoothie as well as in any main dishes that call for milk such as vegan mac n cheese.

Protein Powder

Some people think that vegan protein powders and/or protein bars don’t count as “real” sources of protein because they aren’t real food.  But in reality, your body doesn’t know the difference – protein is protein!

I’ve been vegan for over five years now, and in that time, I’ve lifted weights, ran marathons and, yes, consumed powders and bars on a regular basis.  More than anything for me, it comes down to convenience and not that I don’t have enough “real food” options.  When I’m looking for a quick snack at work, or something to hold me over on a road trip, protein shakes and bars can be an excellent way to get something fast and easy that also tastes great.

Seitan

mage source: thatwasvegan.com

Used as a popular meat substitute for both vegans and vegetarians, seitan contains a whopping 21 grams of protein in just three ounces. Seitan is made from wheat gluten, so it’s not suitable for anyone with a gluten allergy, and has a similar look to tempeh. Vegans who don’t have any problems eating foods that have a similar texture and consistency to meat love this option.

Seitan is a great alternative for any meat products and can be made to taste however you would like. The most common ways to prepare seitan include breaded like you would chicken wings, seasoned or marinated and baked in the oven, and even used as a meat crumble substitute in pasta dishes such as lasagna.

Nut Butters, Milks, or Raw

Being a great option for raw vegans in particular, nuts are a quick and easy to way to get in your daily amount of protein. What’s great about these little treats is that they are so versatile, coming in the form of raw, nut butters, and nut milks, all of which can be easily blended into your diet. Peanuts, almonds, and cashews are the most common sources of protein when it comes to nut butters and nut milks, but you could of course just eat them raw as well.

Peanuts contain about 9 grams of protein per ¼ cup; Almonds contain roughly 8 grams of protein per ¼ cup; Cashews contain 5 grams of protein per ¼ cup.

Try making your own homemade nut butter to add into smoothies or spread onto some toast in the early morning!

Lentils

If you prefer to stick to protein sources from the legume family, lentils are going to be your best bet as they contain 18 grams of protein in one cup (cooked). Lentils, which resemble dried out beans but are actually a form of seed, are most often used in homemade or canned soup. They start out hard and dry, but become soft and expand once placed in some hot water.

I personally love lentils and even eat them mixed into rice dishes for a change of pace when I’m tired of soup!

Tempeh

For those vegans that are searching for a protein source that resembles the texture of meat, but without being so close that you can almost taste the actual animal, tempeh is by far the best option for you. Tempeh, which contains 31 grams of protein per one cup, is a small oval-shaped grain made from fermented soybeans. Tempeh is soft in texture and comes in the form of a block, kind of like tofu, and is often used as a meat substitute in dishes where there are lots of different flavors for it to absorb. It also happens to be my favorite substitute for bacon that I have found so far!

Raw Fruits

Although not commonly thought of as a source for protein, most raw fruits contain a fair amount of protein in them. This is ideal for those of you who are raw vegan or on the raw til’ four diet as you will be eating plenty of raw fruit. The top fruits that contain the highest amount of protein include passion fruit (5.2 grams/1 cup), pomegranate (4.5 grams/ 1 pomegranate), avocadoes (4 grams/1 avocado), nectarines (1.4 grams/1 nectarine) and guavas (1.4 grams/1 guava).