Vegan Tips: 5 Easy Alternative Sources of Protein

By Christine Andas April 07, 2021

Here are other ways to incorporate protein into your diet without consuming meat

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Having enough protein can help repair and strengthen the muscles in our bodies, including the heart. This is why most people believe that dairy and meat are must-haves in their daily diets. However, there are sources—other than animal products—that many people tend to overlook. When you've gotten tired of eating eggs for breakfast before going through your day, try out these protein alternatives that can provide more protein than meat.

Seitan

However mean this mock meat sounds, it's actually a good source of iron, calcium, and protein. Seitan is soy-based and made from the main source of protein in wheat—gluten. One serving of wheat gluten can provide the body with 21 grams of protein. When cooked, the seitan can resemble the appearance and texture of meat, which makes it a great alternative for previous meat-eaters transitioning into veganism. It's a great alternative for many, but not for those who have celiac disease or gluten sensitivity.

Tofu

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A vegans' go-to protein source and overall meat alternative: tofu! It contains all nine essential amino acids which the body cannot produce alone. Tofu made from soybeans and can be eaten in a wide variety of ways!

Tempeh

Made from partially cooked soybeans that are then fermented and sliced. Tempeh was founded in Indonesia, and it is said that it was invented hundreds of years ago. It contains 16 grams of protein per three-ounce of serving. However, if you have a soy allergy, you must avoid eating tempeh.

Lentils

Like beans and peas, lentils grow in pods and are part of the legume family. Lentils are also a favourite substitute for meat as they are high in protein and fibre, but low in fat. There are also different types of lentils which you should try out: brown, puy, green, yellow and red and beluga.

Chickpeas

Chickpeas are also a type of legume that is rich in protein. A cup of chickpeas can provide almost one-third of a grown adult's daily protein needs. This means if you ditch meat for chickpeas and consume them with rice, you'll have more than enough protein in your diet!