OVERVIEW: Increasing the protein content of your meals is the key to satiation! Especially if you are lifting weights or wanting to conserve your muscle mass, you are going to want to shoot for at least 20 grams of protein per meal. Experts recommend roughly 1 gram of protein per pound of body weight per day! Enter your daily energy intake in a calorie counter, and I can almost guarantee that unless you are paying close attention to your protein intake, you are missing that mark! Read below for top sources of vegan protein and suggestions of how to make a meal around these plant powered superfoods!
- Tofu– you guessed it! If you don’t like tofu, you probably aren’t preparing it well. It’s not supposed to be wet and squishy, unless of course you prefer it that way. If you have previously eaten white chicken meat, you can make your tofu resemble that consistency, savory flavor, and level of proteininess (spelling?) with the right preparation! Any upcoming article will focus on tofu preparation! But for now, opt for extra firm, a delicious marinade, and baking for at least 30 minutes until golden and chewy! Tofu is excellent in stirfry with brown rice and veggies! Each 6 oz serving of extra firm tofu has:
- 22.6 grams of protein
- 11.9 g fat
- 188 calories
- Silken tofu makes a wonderful mousse but you can see it has a higher water content, diluting the macronutrients. A 6 oz serving of silken tofu contains:
- 11.7 grams of protein
- 4.6 g fat
- 105 calories
- Tempeh is a less common form of soy. My favorite way to eat it is in “bac’n strips” with smoky marinade. A 6 oz serving of those strips features slightly more calories than the plain tofu above, with 4 extra grams of protein:
- 26.9 grams of protein
- 11.2 g of fat
- 313 calories
- Beyond meat is a highly controversial topic. It’s that fat content that is the kicker here. Although the product is non-GMO, it falls in the processed foods category. I happily consume it from time to time, in burger and sausage form mostly. However, it is the highest calorie form of protein on this list, so proceed with caution, and opt for natural and whole foods that have lower caloric density whenever possible! But check out these statistics before we continue. A 6 oz portion of Beyond beef features:
- 30.5 grams of protein
- 27.5 g of fat!!!
- 368 calories
- Protein Powder- My favorite protein powder, Orgain, comes in a variety of flavors and features of blend of pea, brown rice, and chia seed protein. It’s also fully organic! My favorite ways to consume protein powder are in smoothies and in oatmeal! Also, try adding protein powder to baked goods like pancakes, etc. Two scoops contains:
- 21.0 grams of protein
- 4 g of fat
- 150 calories
- Edamame– Raw soybeans get their own special category in this list because they have 33% more protein than their legume counterparts. 6 oz of shelled edamame contains:
- 20.3 grams of protein
- 8.8 g of fat
- 206 calories
- Legumes– Some people consider legumes more of a carbohydrate source than a protein source, but it is so important to get that resistant starch and fiber in for your gut health! And, if you are sensitive to beans, try making your own to decrease that digestive distress. I soak dried beans for 1-2 days, then strain and cook in a crockpot with water and a big pinch of sea salt on low for 8-12 hours. If you are new to being a vegan, your gut flora will adjust to legume consumption over time. Other legumes such as garbanzo, black beans, pintos, and lentils feature the following levels per 6 oz servings:
- 15 grams of protein
- 1-4 g of fat
- 220-280 calories
- Nuts are a great source of protein and healthy fats. In general, nuts are not an excellent weight loss food because of their high caloric density. They can be used as a garnish, but should never be a main food group in your meal planning. (However, check out number 8 for a great alternative!) A 2 oz serving of nuts contains:
- 10 grams of protein
- 25 g of fat
- 300-320 calories
- PB Fit peanut powder is a low fat and low calorie alternative! Try it with an apple, in oatmeal or baked goods, or in salad and stir-fry dressings! A 4 tablespoon serving of this powder consists of:
- 16 grams of protein
- 4 g fat
- 140 calories
LipedemaVegan 