Starting Meatless Monday, but confused about vegan sources of protein? Here are 30+ vegan protein sources to tempt your tastebuds. Video & free printable share meal ideas, sample day of vegan protein-rich foods, and more!
Video: 30 vegan protein sources (and how to enjoy them)
Even if you’re not a vegetarian or vegan, everyone can benefit from eating less meat and substitute it with more vegan protein-rich food.
- Maybe you’ve started Meatless Mondays for 2019, but are confused about getting enough protein.
- Or you’re trying to reduce your risk of heart disease by cutting out red meat, but don’t know where to start.
- Are you a vegan or vegetarian who is in a slump and in need of some inspiration for vegan protein-rich food?
- Maybe you’re an omnivore who is worried that your plant-eating friends aren’t getting enough protein.
If so, this video on vegan protein sources is just for YOU!
New to Plant-Based Meals?
I know how I feel when eating plant-based, but I’m not a doctor. So I’ll let the experts have a say! The Harvard Medical School has this to say, in support of transitioning to vegan sources of protein:
You don’t have to replace all of the meat in your diet with plant-based protein; switching out even one serving of red meat per day can make a big difference. “You can reduce your risk of heart attack significantly by substituting half a cup of beans or an ounce of nuts for one serving of red meat per day,” says Kathy McManus, director of the Department of Nutrition for Harvard-affiliated Brigham and Women’s Hospital.https://www.health.harvard.edu/staying-healthy/getting-your-protein-from-plants
Freebie: Vegan Protein Sources Printable PDF
As I announced at the end of this video, I have a freebie for you!
It’s a one page PDF containing 30+ vegan/plant protein ideas, grams of protein*, vegan high-protein meal ideas, sample day of a palnt-based high-protein, and more. No signing up, no giving your email address, no catches. Just free!
Vegan Protein-Rich Meal Ideas
Better than take-out, a meatless crumble and bean burrito bowl is perfect for work lunch. I’m Team Extra Guac!
Protein: 8g in 1 serving
Cozy and warm, a quinoa hot breakfast packs protein and sweet/nutty flavor into your morning.
Protein: 16g in 1 serving
This flavorful, protein-packed brown rice & chickpeas recipe can be: topped with veggie curry, rolled into a wrap with salad fixings, put in taco shells and topped with guac & salsa, or eaten with roasted veggies on the side.
Protein: 6g in 1 cup
Precooked tofu cutlet is cooked in a little sesame oil (oven or air fryer). The crispy strips are added to fresh, summer rolls with lots of veggies. Dunk ’em in a satay-style sauce!
Protein: 10g for 3 rolls
*Protein amounts obtained from the USDA Food Composition Databases.
Happy cooking, my friend!