Vegan protein sources
Vegan Protein Sources? Not so easy to eat as a vegan or vegetarian low carb! As soon as you exclude meat, dairy products and eggs from the diet, you have to be creative.
My big request to you, if you want to eat vegan or vegetarian: Please inform yourself thoroughly, which nutrients and Amino Acids Your body needs and what you need to eat to avoid any deficiency symptoms!
I am currently trying to re-integrate more protein into my diet while eating less meat and animal products. This has no great weight loss reasons, I just want to try out, if my body tolerates a protein-rich diet better. I do not completely abstain from meat, but if there is meat 1-2 times a week, then quality and regional!
For all other days, I diligently researched which vegan sources of protein it as an alternative to animal products gives:
The protein specification refers to the ingredients in the dry/uncooked state!
Vegan protein sources
Black Beans 21 g Protein/100 g
I first became aware of this delicious bean in the United States. Of course you can also eat kidney beans as an alternative, but black beans taste even better for me. Unfortunately, I have only found black beans in Asian shops in Asia or organic shops, which is why I ordered dried ones from Amazon * .
The perfect basis for protein brownies !
Nuts & Seeds example, almonds 20g/100g
sesame seeds 18g/100g
sunflower seeds 21g/100g
Nuts are for me the perfect snack in between. Also sprinkled over salads or as nut butter on your morning bread you can put in a few grams of protein and healthy fats!
healthy granola without sugar
Hemp seeds 21 g protein/100 g
My rediscovery! No, you will not (unfortunately) high. But the small, nutty cannabis seeds can also be sprinkled over desserts, or you can add a teaspoon to your oats!
lentils 26g protein/100g
I got to know and love coconut soup with my red lentils! Perfect for Indian dishes or soups, if you do not like beans or rice!
Yeast flakes 43 g protein/100 g
Another new discovery. I became aware of these flakes via vegan food blogs. Many vegans use it as a cheese substitute! And indeed - the flakes taste spicy-cheesy and I sprinkle it on almost every dish now!
Oatmeal 15 g protein/100 g
Without oats - without me! I love oatmeal for breakfast. A big, creamy bowl of Overnight Oats with a dollop of Greek yogurt and a Casey Neistat vlog in the morning and I float on Cloud 7!Quinoa is your new friend! Quinoa has a slightly longer cooking time than rice and has to be briefly washed off with water beforehand, but is a tasty side dish that lasts longer than rice and contains more protein!
Muesli bars without sugar
Chia seeds 17 g protein/100 g
Since the big Chia pudding hype there are now also in all supermarkets and even Aldi. I still can not do anything with Chia Pudding (do you have a good recipe?), But I like to sprinkle the seeds into my morning oats! Swollen Chia seeds are also a good egg substitute.
Chocolate Orange Power Balls Recipe
Of course there are many more vegan protein sources, such as green peas (5 g Protein/100g), tofu (8g protein/100g) or chickpeas (19g protein/100g). Also for smoothie and shake fans there are protein powder from peas (yesterday I ordered this here at Amazon * ). You can also make a Vegan Low Carb Cupcake (replace egg with a flaxseed egg)!
As a vegetarian, you also have the following alternative sources of protein:
Eggs (13 g protein/100 g - thank you, Captain Obvious!)
Dairy products (milk, (creamy) cream cheese, cream, yoghurt ...)
My favorites:
Lean quark 12 g protein/100 g
Harzer cheese 30 g protein/100 g
Important: Pay attention to the overall context of foods and not just the gram indication protein. Although yeast flakes contain 43g of protein per 100g, you will never eat 100g of flakes. Nuts and seeds are also fine, but contain a lot of fat. Consider foods as a whole and also take into account the fat and carbohydrate content.
I hope I was able to help you Provide this post with inspiration on how to build more vegan protein suppliers into your everyday life . As always, it makes the mix - try out the ratio of carbs - fats - protein you feel fittest and most comfortable! The body needs all 3 components to work!