Plant Base/Vegan new to my fitness pal

audiejd
audiejd Posts: 1 Member
in Introduce Yourself
What are some plant-based foods that are high in protein?

Replies

  • LizShort5379
    LizShort5379 Posts: 2 Member
    Hi! Lots of options for high protein vegan food! Here is a link to a bbc article that lists the foods and their nutritional breakdown!

    https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegans
  • AnnPT77
    AnnPT77 Posts: 34,226 Member
    If you haven't stumbled across the MFP "Happy Herbivores" group, you might enjoy that. Here's a direct link to join:

    https://community.myfitnesspal.com/en/group/45-happy-herbivores

    There are lots of good tips, recipes, resources, etc. posted in there.

    Also, there's a great general protein thread here on MFP:

    https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    That links to a huge spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories, plus has protein quality scores to help identify plant-based sources that have better-rounded essential amino acid profiles.

    You'll see mostly meaty/fishy things at the top of the spreadsheet, but if you keep scrolling down, the vegetarian and vegan sources are in there, further down.

    Some of the plant-based high-quality protein sources I eat most often are tofu (in lots of forms: firm, soft, noodles, smoked, etc.), tempeh, bean and pea pasta or "rice", beans and peas, peanut butter or almond butter (not as a spread, but as an ingredient in my oatmeal, sauces, etc.), nutritional yeast.

    Another tip I'd offer is that it helped at first to review my food diary regularly, notice things that had a lot of calories but not much protein. Unless those were important to me at that amount for feeling full, for other nutrition, or for tastiness/happiness, I'd reduce or eliminate those foods from my routine, and replace them with other foods I liked that had a bit more protein. Even if those are small amounts of protein, it can really add up through the course of the day.

    Truth in advertising: I'm vegetarian (since 1974), not vegan - but I do eat a lot of plants, including plant sources of protein.

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