Veganuary is over for another year, and all of the limited-edition vegan food is again disappearing from the shelves. But this year, you’ve decided you want to keep going. The only thing is, now that everywhere is back to treating veganism as a seasonal thing, you have no idea what to eat while making sure you’re getting all the protein you need! Well, worry no more. I’m here to help you with these delicious alternatives to meat protein that will make veganism a breeze.
1. Seitan (25g of protein per 100g)
Seitan is absolutely delicious and can be used in pretty much everything, from sandwiches to roast dinners. It’s versatile, takes seasoning well, and is one of the most protein-rich meat alternatives currently available. If you’re feeling adventurous, you can also make seitan yourself. It’s easy as its main ingredient is flour. I make mine with chickpea flour for extra flavor and protein.
You could try Fried Chicken-Style Seitan or Seitan Kebabs.
2. Tofu (20g of protein per 100g)
The poor tofu has been overlooked for too long — it’s usually considered outdated and hard to use, but that’s far from the truth. It’s packed with nutrients and can be scrambled, fried, baked, and shaped into just about anything. Many brands now offer pre-seasoned and breaded tofu nuggets or burgers with the same protein levels. So, if you give tofu a go, you won’t be disappointed.
You could try Scrambled Tofu on Granary Bread or Tofu and Sweet Potato Curry with Rice.
3. Chickpeas (19g of protein per 100g)
Most pulses are packed with good things — but chickpeas are by far my favorite. They’re super easy to find; you can usually find a can of ready-to-eat chickpeas at any supermarket. They also make an excellent replacement for any type of meat in a sauce. Plus, you can eat chickpeas as a healthy snack if you season them to your taste and pop them in a hot oven until crispy.
You could try Lentil Stew or Chilli Con Carne.
4. Egg (14g of protein per 100g)
If you haven’t moved to a fully vegan lifestyle, eggs make for a versatile and delicious alternative packed with nutrients. Eating eggs can also help you cut down on your meat consumption. They can also be used for any meal or even baked into a cake.
You could try Spinach and Egg Omelette or Spanish Tortillas.
5. Mushrooms (3.1g of protein per 100g)
Mushrooms aren’t the most protein-dense alternative, but they are so versatile that they are easy to slip into any meal for an extra protein kick! You can chop them up and throw them into pies, add them to pizzas, slice them on a toast, or just eat them as a side. I love to make stuffed portobello mushrooms, which you can stack up with risotto, veggies, and cheese for an amazing main course.
You could try Mushroom Cheeseburgers or Mushroom Bruschetta.
If you feel your meals aren’t giving you everything you need, turn to snacks! We often aren’t very mindful when it comes to snacking. But when you’re looking to increase the nutrients you’re eating, this is the place to look to get those numbers up! A 30g-serving of peanuts (about a handful) gives you 8 grams of protein, a handful of pumpkin seeds has 7 grams, and 150ml of plain yogurt has 7 grams.
You could try Cheese & Avocado Crackers or Mixed Nuts.
Alternatives for meat protein are always improving. And as time goes on, there will be so many more options for vegetarians and vegans to enjoy. And just remember: the next time someone asks you where you get your protein from, you can show them this article.
Please note: All nutritional values given in this article are estimates. All animal and some plant protein sources contain all nine essential amino acids required for a healthy diet but in different amounts. Please speak to a dietician if you feel you are not getting the required nutrients.
Featured image via Victoria Shes on Unsplash
Supplemental protein is a satisfying, low-calorie meal that helps reduce hunger and prevent unnecessary overeating. Also, protein powder helps to improve the metabolism in the body, which ensures increased calorie burning. There is an interesting article on this subject here https://prorganiq.com/blogs/new/how-much-protein-in-1-banana