Where Do Vegans Get Protein From

Updated: Mar 26, 2019

Eating Less Meat? Where will you get your protein? Here are my top picks!




There are lots of healthy ways of getting plant protein into your diet with out gorging on stake and chicken! Here are my top choices! 

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.

2. Hemp. Add 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.

3. Non-Dairy Milk/Avoid soy milk.. A mere 1 cup of almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.

4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.

5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.

6. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!

8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.

9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs.

10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.


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