Monday, July 06, 2009

10 High Protein Vegan Foods

Are you on a vegan diet or vegetarian meal plan and looking to pack on some muscle?   Have you been told that it's next to impossible on that type of diet?  If so, then keep reading as you are about to discover 10 high protein vegan foods that you can easily incorporate into your diet that will help in your quest to gain muscle.

1) Ezekial cereal

This Almond flavoured cereal packs a lot of punch for a breakfast meal, coming in at 8 grams of protein per ½ cup of cereal.  And we all know how easy it is to have more than a ½ cup.  So rest assured that you are getting at least 8 grams of protein from the cereal alone.

2) Hemp Bliss

This drink might take some getting used to, but it goes well with the Ezekial cereal and tops up your protein consumption with 5 grams/cup on its own.  With the two combined you are looking at 13 grams of protein for one meal.

3) Nature's Path organic unsweetened oatmeal

This packs a surprising 7 grams of protein per packet.  Now, if you're looking to pack on muscle, then you are most likely consuming more than one of these packets at a time.

4) Nut Butters

Cashew butter, almond butter, macademia butter, you name it - these nut butters are all excellent sources of protein.  Mix in a tablespoon of one of these butters into your oatmeal and you're looking at a high protein snack right there.  The cashew butter alone weighs in at 5 grams of protein per 30 gram serving.

5) Multigrain Bread

This goes nicely with the nut butters with each slice offering 3 grams of protein.  And if you're looking to gain muscle, then 2 slices just won't be enough for you, so you could potentially be looking at 12 grams or protein just from the bread.  Factor in the 10 grams from the nut butter and you've got yourself a healthy dose of protein.

6) Quinoa and Quinoa Flakes

Quinoa has a nutty flavour to it and is also very easy and super quick to make, making it an ideal side dish for many meals.  Add in the fact that the flakes have a whopping 15 grams of protein per 100 gram serving and you're not only getting a delicious meal, but one with a lot of protein as well.

7) Pasta

If you're going to eat pasta, then look for Spelt or Kamut noodles in particular.  Spelt clocks in around 11 grams per 85 gram serving.  It's always difficult to tell just how much pasta is on your plate, so you can bet that you're eating more than that 85 gram serving.

8) Beans

Black beans and kidney beans especially, are probably one of the biggest protein sources of everything I've mentioned thus far.  Men's Health recently declared black beans to be the cheapest protein source per 10 grams at 13 cents.  So go ahead and make a bean salad, or stew up a pot of chilli full of kidney beans.

9) Nuts

Almonds, cashews, pecans, walnuts, and pistachios in their raw form, are all excellent high protein snacks.

10) Wild Rice

At 4 grams of protein per ½ cup of dry rice, wild rice isn't only just a very healthy side dish, but one full of protein as well.

So there you have 10 delicious and vegan friendly foods that are sure to help pack on the muscle.

Craig Ballantyne, CSCS, MS

PS - Just say no to protein shakes. You do NOT need them!


Splash said...

Peanut butter is not on the list of nut butters? The others all upset my stomach, so I stick with plain old PB.

dave said...

Wow what a healthy dish it is.. lovely

BrianG said...

I've been going no red meat or dairy this month so far and I'm feeling great so far! Switched to almond and rice milk for now. Couldn't really stomach the hemp bliss.
Thanks for the list, will have to check out that oatmeal!

patty said...

Splash, peanuts are technically legumes (rather than a nuts). Speaking of which... I would add another legume to this great list: lentils! So good and so cheap, and no pre-soaking required to make an excellent pot of soup.

Thanks Craig! Great stuff as always.

Splash said...

@patty, thanks but I knew that! I am still asking, is PB not a good substitute?