Soy Milk
If you’re looking for non-dairy milk, soy milk is your best option. It’s rich in protein and contains 4 grams of protein per cup. Like cow’s milk, it also contains vitamin A, riboflavin, B12, and low iron levels. Soy milk can be used to substitute for dairy products in baking or cooking applications or simply eaten with breakfast cereal. Soy milk is great for baking and substituting in recipes that call for cow’s milk.
Grains
Grains are another great source of vegan protein! Quinoa provides 8 grams of protein per cup cooked, while brown rice provides 5 grams per cup. Both grains come from whole foods that contain complex carbohydrates that digest slowly to provide steady energy throughout the day and high fiber content for healthy digestion. Whole grains have been associated with many health benefits.
Nuts And Seeds
Nuts and seeds are other great protein sources, with most containing around 7 grams per ounce. In addition to protein, nuts and seeds are high in healthy fats, fiber, vitamins, and minerals. They make a great snack or addition to a salad or other dish. Some more popular nuts include almonds, cashews, peanuts, and pistachios. Popular seeds include chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds.
Tofu
Tofu is made from soybeans and contains around 10 grams of protein per 4 ounces serving. It can be purchased as a firm or soft block, which can then be eaten raw (in salads or on its own), fried, sauteed, baked, or grilled. Tofu takes on the flavor of the ingredients that it’s prepared with, making it very versatile. There are many ways to cook tofu, so it’s an excellent food for those just starting to eat vegan.
Oats And Oatmeal
Oats are another high-protein, whole-grain food. Rats are great for breakfast in porridge form or combined with fruits and nuts in a parfait for a quick meal on the go. Oats are also ground into flour to make bread and other baked goods that contain high protein levels!
Rolled oats contain 6 grams per 1/2 cup dry, while oatmeal contains 8 grams per cup when prepared.
Conclusion
Many different plant-based foods contain high protein levels, making it easy for those following a vegan diet to get the nutrient they need. Beans, spirulina, hemp seeds, lentils, soy milk, grains, nuts, seeds, tofu, and oats are all excellent sources of protein that can be easily incorporated into any vegan meal. With so many options available, there’s no excuse not to get the protein your body needs!
