Question for vegans

I don't have an issue with soy or protein powders personally but if I am looking for more of a protein punch that is neither of those things I will add lentils, black beans (all beans really), seitan to my meals. Super inexpensive too!

Lentils are yummy and versatile
Amount Per 100 grams
Calories 116
Total Fat 0.4 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 369 mg 10%
Total Carbohydrate 20 g 6%
Dietary fiber 8 g 32%
Sugar 1.8 g
Protein 9 g


You can also try seitan (wheat gluten)
Amount Per 100 grams Calories 370
Total Fat 1.9 g 2%
Saturated fat 0.3 g 1%
Polyunsaturated fat 0.8 g
Monounsaturated fat 0.2 g
Cholesterol 0 mg 0%
Sodium 29 mg 1%
Potassium 100 mg 2%
Total Carbohydrate 14 g 4%
Dietary fiber 0.6 g 2%
Sugar 0 g
Protein 75 g


Black beans are delicious
Amount Per 100 grams
Calories 339
Total Fat 0.9 g 1%
Saturated fat 0.2 g 1%
Polyunsaturated fat 0.4 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Potassium 1,500 mg 42%
Total Carbohydrate 63 g 21%
Dietary fiber 16 g 64%
Sugar 2.1 g
Protein 21 g

I was vegan for a little over a year and never had trouble meeting my protein requirements (tracked them on a different MFP account like 5 years ago). What pop culture doesn't tell you is that it's actually pretty hard to get too little protein.

Here are some of the things that used to be staples for me:

• beans
• legumes in general (lentils are a personal fav)
• chia seeds (I like to add them in water or make Chia Pudding)
• Nuts (can even be used to crust an animal protein if you want to double up!)
• Sunflower/ pumpkin seeds / seeds in general
• Nutritional Yeast. Don't listen to anyone that says it tastes cheesy- it doesn't. It's still delicious on top of popcorn, though
• Quinoa
• Hemp Seed (good in smoothies)

sgfwinters wrote: »

yellingkimber wrote: »

What pop culture doesn't tell you is that it's actually pretty hard to get too little protein.[/list]

I hear what you're saying, we need less protein to survive than we typically think we do, and protein is abundant in many healthy foods. My personal problem is that I am battling a bad binging habit that's been with me since I was 8 years old, typically involving highly processed foods that are very high in refined carbohydrates and dirty industrial fats with nary a gram of protein in sight.
Consuming a higher amount of protein at regular intervals during the day is very very helpful to me to prevent that from happening regularly.

I hear what you're saying, too! I totally understand, protein helps me feel satiated as well. I wasn't trying to be offensive, mostly just defensive after years of defending being vegan/vegetarian for years and having ignorant people hate on my diet by saying "But where do you get your protein???!???" when the question really should have been about iron and B12 haha.

Hope my list helped, have a good day!

sgfwinters wrote: »

yellingkimber wrote: »

What pop culture doesn't tell you is that it's actually pretty hard to get too little protein.[/list]

I hear what you're saying, we need less protein to survive than we typically think we do, and protein is abundant in many healthy foods. My personal problem is that I am battling a bad binging habit that's been with me since I was 8 years old, typically involving highly processed foods that are very high in refined carbohydrates and dirty industrial fats with nary a gram of protein in sight.
Consuming a higher amount of protein at regular intervals during the day is very very helpful to me to prevent that from happening regularly.

Thank you for your list of high-protein staples!

I am struggling with the same issue. I'm glad you posted this, I got some ideas too.good luck!

Chia seeds, quinoa and veggie sausages (I know these are processed but I really like Linda McCartney sausages. And they have good protein and v little carb!).

I eat beans every day. And nuts and sometimes seeds. But I do eat soy some too.