Embracing a vegan athletic lifestyle means choosing high quality on protein and nutrition. With the right selection of high-protein, low-fat vegan foods, you can nourish your body and hit high level of strength & endurance. Plant-based proteins take center stage in this guide, providing essential amino acids and vital nutrients.
High-protein, low-fat vegan foods
- Lentils: A great source of protein and fiber, lentils are versatile and can be used in soups, stews, salads, and even veggie burgers. They provide around 18 grams of protein per cooked cup, along with a healthy dose of dietary fiber.
- Quinoa: Quinoa is a complete protein and contains all nine essential amino acids. It can be used as a base for salads, stir-fries, or as a substitute for rice. It contains approximately 8 grams of protein per cooked cup, making it a valuable addition to a plant-based protein-rich diet.
- Chickpeas: Chickpeas are packed with protein and can be used in a variety of dishes like hummus, curries, salads, and roasted as a crunchy snack. They offer around 15 grams of protein per cooked cup, along with a good amount of dietary fiber.
- Oats: Oats are a popular carbohydrate-rich breakfast option, and they also offer a small amount of protein. You can find roughly 6 grams of protein per cooked cup of oats.
- Tofu: Tofu is a popular plant-based protein source that can be grilled, stir-fried, or used in soups and stews. It absorbs flavors well and can be marinated for added taste. Regular tofu contains about 10-12 grams of protein per 3.5-ounce (100-gram) serving.
- Tempeh: Made from fermented soybeans, tempeh is a high-protein food with a nutty flavor. It can be sliced, marinated, and used in sandwiches, stir-fries, or grilled as a protein-rich main dish. On average, a 3.5-ounce (100-gram) serving of tempeh provides approximately 18-20 grams of protein.
- Seitan: Seitan, also known as wheat gluten, is a protein-rich food commonly used as a meat substitute. It can be used in stir-fries, stews, and sandwiches.
- Edamame: Edamame are young soybeans that are high in protein and fiber. They can be steamed or boiled and served as a snack or added to salads, stir-fries, and soups. A 1-cup (155-gram) serving of cooked edamame typically provides around 17 grams of protein.
- Chia seeds: Chia seeds are an excellent source of protein, fiber, and omega-3 fatty acids. They can be added to smoothies, oatmeal, or used as an egg substitute in baking. In a 1-ounce (28-gram) serving of chia seeds, you can expect to find approximately 4 grams of protein.
- Hemp seeds: Hemp seeds are rich in protein, healthy fats, and minerals. They can be sprinkled on salads, added to smoothies, or used in homemade protein bars. In a 1-ounce (28-gram) serving of hemp seeds, you can find approximately 9-10 grams of protein.
- Green peas: Green peas are a good source of protein, fiber, and essential nutrients. They can be added to salads, stir-fries, or mashed as a side dish. In a 1-cup (160-gram) serving of cooked green peas, you can find approximately 8 grams of protein.
- Spinach: Although spinach is known for its iron and calcium content, it also contains a fair amount of protein. You can expect about 5 grams of protein per cooked cup of spinach.
- Broccoli: Broccoli is a versatile and nutrient-dense vegetable. It contains approximately 4-5 grams of protein per cooked cup, along with fiber, vitamins, and minerals.
- Black beans: Black beans, like other legumes, are primarily known for their protein content, but they also contain carbohydrates. They provide approximately 15 grams of protein per cooked cup, along with dietary fiber.
- Brown rice: Brown rice is a nutritious whole grain that serves as a staple food for many individuals. While brown rice is primarily a source of carbohydrates, it does contain a modest amount of protein. In a 1-cup (195-gram) serving of cooked brown rice, you can expect to find approximately 5 grams of protein.