National Protein Day is today and while your social media feed is likely going to include restaurants touting their protein options, we wanted to answer the age old question:
You’re vegan? But where do you get your protein?
Ugh.
So, we asked our favorite Vegas nutritionist/personal trainer/meal prep goddess, Roxanne Lavin, to share her picks for vegan foods high in protein. So, pass this along to the next person who asks you where you get your protein from if you’re vegan.
Here’s what Roxanne had to say:
Where vegans can get protein
All plant foods contain amino acids, which are the building blocks of protein! But some plant foods have lots more protein than people realize. These foods also contain fiber and are patched with vitamins, minerals and phytonutrients.
My top five favorite high protein plant foods
Tofu
I seriously love tofu! It’s so versatile, quick and easy to use! My favorite brand is WildWood high protein tofu. It’s vacuum-sealed with no water, so it’s extra firm and crumbles perfectly. Just one serving will give you 15 grams of protein!
Tempeh
Tempeh is another soy-based product, but is fermented with a very different texture and taste. It contains beneficial prebiotics and 19 grams of protein per serving.
Pumpkin Seeds
These are one of my favorite snacks and I love adding them to my oatmeal. Only 1/4 cup of pumpkin seeds contains 9 grams of protein, lots of fiber and omega-3 fatty acids.
Lentils
My favorite ways to use lentils are making a lentil chili or using a lentil pasta. One cup of cooked lentils has 16 grams of protein. These are also high in fiber and iron.
Beans
Like lentils, beans should be a daily staple in a vegan diet. All beans are great, so mix it up! Add them to salads, soups, or veggie burgers! One cup of beans has 16 grams of protein.
Bonus: Greens
Most greens and cruciferous vegetables contain an average of 5 grams of protein protein per serving. But, the health benefits to incorporating these foods (spinach, kale, bok choy, broccoli, cauliflower) are undeniable. They have lots of amino acids and so many nutrients, we should be eating these daily!
Roxanne Lavin is a Las Vegas-based health coach specializing in plant-based nutrition and fitness.
PHOTOS: Canva stock images
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