Adding a vegan protein to your weekly meal can be scary, especially if you’re a newbie. But with the vast array of vegan proteins to select from, you’ll have a lot of protein options to fit the bill. We’ve compiled the best five sources of vegan protein that’ll easily fit into your weekly meal plan.
Black Beans
Black beans are an excellent alternative for meatless meals providing 1.2 grams of protein for one cup of black beans. They are great in soups, burritos, and rice with vegetables and vegan cheese.
Tofu
Tofu provides all essential amino acids and comes in different densities, thus providing the most protein per serving. Firm tofu has eight grams of protein for a three-ounce can and one gram of fiber.
Tempeh
Tempeh is the nuttier and chewer version of tofu. It’s a healthy vegan protein with all essential amino acids. It provides 16 grams of proteins and seven grams of fiber for three ounces.
Seitan
Seitan has 42% of the daily value of protein you’ll need in just one ounce, and it’s made from gluten. It’s also rich in fiber and provides a good amount of iron.
Lentils
Lentils are a good source of protein and fiber, especially when mixed with grains and starchy vegetables. To achieve this, you can create lentil soups, mix the lentils into cold salads, or create quinoa/lentil burgers from scratch.
