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Fitness Tips: Vegan Protein Foods for Gaining Muscles

by Ross
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“How do you get your protein”

If I had a dollar for each time I get asked this question, when people find out I am vegan…. well you know the saying.

I am sure, all of you reading this can sympathise, as most of you would have experienced the same. I understand, this can be a concern for those contemplating switching to a vegan diet, but let me allay your fears, it honestly is not a concern.

You can actually consume more protein on a vegan diet than a traditional, modern Western diet. This may seem strange to a non-vegan, contemplating making the switch, but it is true.

Despite popular opinion, it is very easy to get sufficient protein on a vegan diet.


  1. Nuts – Peanuts, almonds, pistachios, macadamias and others not only help boost your protein, but also aid in giving you a dairy free calcium boost. One serving (1oz) of each has about 160 high-quality calories because they’re composed of a well-balanced blend of protein, fibre, and fat. Aside from being the perfect snack on the go or in the office, nuts are a great power food that help to provide your body with protein.
  2. Beans – These small energy containers are packed full of protein. All bean varieties (black, pinto, navy, kidney, etc.), average about 15g of protein. Beans are also exceptionally low in fat and high in fibre and, as an added bonus, they are cheap.
  3. Legumes – Often confused with beans, are low in fat, have no cholesterol and are one of the greatest sources of protein for vegans. As a protein, source, they are amazing, with cooked lentils providing nearly 18g of protein.
  4. Leafy Greens – While not a powerhouse of protein, leafy greens are packed full of nutrient dense beneficial nutrition. Leafy greens like spinach, kale and broccoli are the highest protein vegetables and while not high, compared to the other above, they are also easily consumed in juices and smoothies that you can take in large quantities to increase the amount of your protein intake, without being full.
  5. Non-dairy milk – You don’t need dairy milk to boost your protein; just one cup of soy milk packs 8g of protein. Have a glass with breakfast, pour some in cereal, or add a splash to your smoothies.
  6. Vegan Protein Powders – While there is no currently known single plant that provides a complete amino acid profile, Vegan Protein Powders typically use a combination of Pea protein (as it is one of the best protein sources out there, nutritionally- and amino acid-wise, because its similar to animal protein) and Rice protein. Used in combination, these provide all the amino acids you typically get from a whey protein powder.
  7. Seeds – Seeds are natures stores, loaded with protein, good fat, and omega 3s, chia seeds are one of the greatest things to snack on or add to dishes. Chia seeds are great, but if you are looking for a real protein boost, grab yourself some dried pumpkin seeds, which are an often unknown, or overlooked of plant based protein.

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