The Best Vegan Protein Sources
Protein plays a large role in the health of our eyes, hair, nails, heart, brain, immune system, and of course, our muscles. It is a key nutrient for our body’s growth and development.
Although it is a crucial part of our diet, many people assume that the only way to get enough protein is by eating meats like chicken, pork, and fish. In reality, this couldn’t be farther from the truth.
At ATAQ, we are advocates of the practicality and health benefits of plant-based diets. We have compiled a list of a few of the best protein sources for those who maintain a strict vegan diet. Check out our full comparison of animal and plant-based proteins here.
Nuts and Seeds
Whether you’re hungry after a long workout or looking for an on-the-go snack, nuts are a great source of protein and nutrients that pack a flavorful punch.
Some of the best protein-filled nuts include:
- Dry Roasted Peanuts: 100 g equals 49% of your daily protein needs
- Dry- Roasted Pistachios: 100 g equals 42% of your daily protein needs
- Almonds: 100 g equals 42% of your daily protein needs
- Dry-Roasted Cashews: 100 g equals 31% of your daily protein needs
- Walnuts: 100 g equals 30% of your daily protein needs
- Pecans: 100 g equals 18% of your daily protein needs
If you’re looking to transform your nuts from snack to meal, here a few delicious recipes to up the flavor of this nutritious and adaptable food group:
- Ironman Oatmeal
- Walnut Tacos
- Spicy Broccoli Rabe with Fried Walnuts
If nuts aren’t your thing, or you’re looking to switch up your snack game without sacrificing protein, seeds are a great and diverse alternative. Some of our favorites include:
- Hemp Seeds: 100 g equals 63% of your daily protein needs
- Squash and Pumpkin Seeds: 100 g equals 60% of your daily protein needs
- Dry Roasted Sunflower Seeds: 100 g equals 39% of your daily protein needs
- Flax Seeds: 100 g equals 37% of your daily protein needs
- Sesame Seeds: 100 g equals 34% of your daily protein needs
- Chia Seeds: 100 g equals 33% of your daily protein needs
Vegetables
Arguably the most common staple of any healthy diet (vegan or otherwise), vegetables can also be a great source of protein in your daily diet.
Delicious by themselves or as a part of a dish or snack, these super sources of plant protein are a versatile addition to any sports nutrition plan.
Some of the most protein-rich vegetables include:
- Soybean Sprouts: 100 g equals 26% of your daily protein needs
- Lima Beans: 100 g equals 14% of your daily protein needs
- Green Peas: 100 g equals 11% of your daily protein needs
- Mushrooms: 100 g equals 7% of your daily protein needs
- Artichokes: 100 g equals 7% of your daily protein needs
- Spinach: 100 g equals 6% of your daily protein needs
While veggies may not provide you as much protein like nuts and seeds, the great thing is that they are easy to incorporate into a meal or create a standalone meal on their own. Some of our favorite, high protein veggie-packed meals are vegan salads, lentil mushroom meatballs, and chickpea wraps.
Grains
Grains are an excellent source of protein, fiber, B vitamins, antioxidants, and trace minerals like iron, zinc, copper, and magnesium. Diets with high grain consumption are even linked to lower rates of heart disease, obesity, diabetes, and even some types of cancer.
If you want to reap the amazing nutritional benefits of grains, here are some high protein suggestions to boost any vegan athlete:
- Whole Wheat Pasta: 100 g equals 12% of your daily protein needs
- Brown Rice: 100 g equals 11% of your daily protein needs
- Quinoa: 100 g equals 9% of your daily protein needs
- Wild Rice: 100 g equals 8% of your daily protein needs
- Couscous: 100 g equals 8% of your daily protein needs
- Oatmeal: 100 g equals 5% of your daily protein needs
Like vegetables, grains are extremely beneficial because of their versatility. Other than oatmeal (which makes for a great breakfast when combined with healthy fruit), all the above grains make for excellent sides to a full, protein-packed vegan meal.
Whether you like whole wheat pasta with broccoli and chickpeas or Morroccan spiced vegetable couscous, there is plenty of fun and flavorful ways to mix high protein grains into a successful plant-based diet.
ATAQ’s Vegan Protein Powder
At ATAQ, our plant-based protein powders are a key part of our vegan sports nutrition. In fact, we think it’s one of the things that we do best. We pride ourselves on the awesome amino acid profile of our protein powder. One of the reasons early plant-based protein powders didn’t work and were not being used by athletes was due to their amino acid profile lacking incomplete ingredients. While ATAQ’s premier protein powder uses over five different sources of non-GMO, plant-based protein (Golden Pea Protein Isolate, Rice Protein Concentrate, Flax Protein, White Chia Seed Protein, Pumpkin Seed Protein) and delivers you the essential amino acids you need for optimum muscle growth and recovery. Our flavors are delicious as well - chocolate, matcha, and vanilla flavors (with no added sugar or artificial sweeteners).
ATAQ protein supplements match the amino acid makeup of popular, whey protein powders without causing issues for those who suffer from lactose intolerance or other stomach issues. They are packed with 25 grams of plant-based, vegan protein engineered to optimize performance.
Whether you’re a beginner who just joined a gym or a professional athlete looking for an edge, you can trust that ATAQ protein powder will help you recover, strengthen and reach the next level without sacrificing your plant-based diet.
Plus, if you’re feeling adventurous, our protein powder variety pack lets you try all three flavors and find out which one you want to be your new favorite. Interested? Choose our plant-based protein blend and learn to #kickbuttnaturally.
Sources:
https://www.cookinglight.com/food/recipe-finder/recipes-with-nuts?slide=228614#228614
https://www.powerhungry.com/2019/04/lentil-and-mushroom-meatballs-vegan-grain-free/
https://www.onegreenplanet.org/vegan-recipe/walnut-taco-meat/