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The Top 5 Vegan Protein-Rich Sources

By Kevin DiDonato MS, CES--Level 1 Cerfified Precision Nutrition and Certified Personal Trainer


When I think of protein, I think of barbeque chicken, tacos, or a nice juicy steak.

However, there are some of us who don’t think that way.

Ask any vegetarian or vegan and they will tell you a number of different ways to increase your protein that don't involve chicken, steak, or fish.

Let’s take a look!

Alternative Protein Sources

For a moment, let’s review why protein is vitally important for your health and your fat loss.

Protein, which is made up of amino acids, provides the building blocks that your cells need…

…which includes your muscle cells!  When you have a surplus of protein, you may have a better ability to build lean mass.

And when you have bigger muscles, you may have a faster metabolism!  This is a vital key to losing and maintaining your weight loss.

However, protein has more uses than just that!  You see, protein boosts your metabolism in another way.

You burn calories just by digesting proteins—also known as the thermic effect of food!

And that’s not all!  A high protein meal has been shown to boost the satisfaction hormone in your brain, therefore telling your body you’re satisfied and don’t need any more food.

Now that you know just how important protein is for your body, let’s take a look at some alternative protein sources (besides meat and fish):

1. Hemp Hearts

Hemp hearts are low in calories, high in fiber, and rich in protein!

They have been shown to lower the risk for heart disease, cancer, obesity, and metabolic syndrome.

How?

First, they are rich in fiber and protein, which may help to stabilize blood sugar and build those all-important muscles.

Secondly, hemp hearts contain a healthy dose of ALA, which is a plant-based omega-3 fatty acid! 

Now, just two tablespoons (eating by the handful, blended in a smoothie, or as a topping for your oatmeal) contains up to 6.3

grams of protein!

 

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2. Mung Beans

Mung beans, which are popular in many Asian cuisines, are packed full of fiber, protein, and vitamins.

These tender beans contain a whopping 7 grams of protein, which is plenty to satisfy your appetite and blast away belly fat.

But that’s not all…

Mung beans are also a great source of copper, zinc, B vitamins, potassium, and magnesium.

They are also filled with appetite-suppressing fiber and resistant starches (starches that act in a similar fashion to fiber).

3. Amaranth

This seed looks very similar to quinoa and packs almost as powerful a punch as well.

Amaranth contains a whopping 7 grams of protein in a one cup serving.  It also boasts a relatively impressive vitamin and mineral profile.

This pseudo-grain is a great source of belly slimming B vitamins, iron, and magnesium!

Pair this together with lentils and spice and you may have yourself one heck of a protein filled veggie burger!

4. Green Peas

Who would have thought that peas could hold a ton of protein in them?

But they do!  In just one cup, green peas hold a tremendous 8 grams of appetite and belly fat squashing protein.

But as a bonus, peas also contain a fair amount of the amino acid, Leucine, which has been shown to stimulate metabolism and could help burn excess belly flab!

5. Artichokes

Yes, artichokes have made the list as a high protein food!

This tasty vegetable contains 4 grams of protein in just a half cup serving.  But to make it even better, this low-calorie food contains a heaping amount of fiber, making it one food that improves digestion AND burns fat.

Artichokes are one of the most filling foods (due to the high fiber content), but should be a must in your current fat loss or weight loss program.

Eat Your Protein Today!

Protein is a very important nutrient for your body and your metabolism.

That’s why it's recommended you eat protein with every meal in order to stimulate your metabolism, build more muscle, and satisfy your appetite.

However, what happens if you don’t eat meat to get your protein?

Well, there are plenty of other ways to get your protein that are both tasty and vegan.

In fact, the FIVE foods from above are perfect examples of vegan foods that are rich in protein—and fiber and other vitamins and minerals your body needs.

So, if you’re vegan—or you’re looking for new ways to increase your protein—then consider giving these FIVE foods a try!

 

 

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