One of the main concerns many people converting to veganism have, is where to find vegan protein sources without spending lots of money on protein powders.
But you don’t need to worry! Mother nature has you covered and she had provided you with lots of vegan protein sources you can get that are cheap and good for you.
When in doubt you can always speak with a nutritionist or check google (Remember that according to the CDC women should get about 46 grams of protein per day, and men need about 56.)
With that said these are the 5 best vegan protein sources ordered according to the amount of protein and other goods obtained per cup:
1. Chia Seeds
Protein per Tablespoon: 2.5 grams
Chia seeds may not be the richest vegan protein source out there. But it contains all 9 essential amino-acids and is great for desserts! It is also great to keep you active during your workout routine.
Ways to eat it: It is great for smoothies, yogurt and even ice cream! Try different combinations and you will be pleasantly surprised.
Protein per Cup: 8 grams
This healthy couscous lookalike is a great vegan protein source and is so good and healthy (It includes all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own.) that even NASA hopes we can farm it on space.
Ways to eat it: The quinoa is so versatile you can eat it in many ways, you can try making quinoa bowls, you can use it as a rice substitute or even to make vegan burgers.
Protein per Cup: 12 grams
Equally good, tempeh is a form of tofu made of fermented form of soy. It contains a good amount of protein and is really easy to digest. Great for many, is a good substitute for meat and chicken.
Ways to eat it: Wrap it up! Its great on sandwiches, wraps and soups. You can also try it as a light snack when pan-fried.
4. Greek Yogurt
Protein per 7oz: 20 grams
This is a great way to get lots of protein, calcium, and antioxidants that is cheap and easy to get in any supermarket.
Ways to eat it: Combine it with chia for an even healthier snack or enjoy it au-naturale for a great after-gym snack.
Protein per Cup: 28 grams
This dark and not-so-known grain is great for you! It’ll help you get your beach body in no time thanks to it being rich in essential amino acids, calcium and vitamin C—a nutrient not typically found in grains.
Ways to eat it: Instead of your morning oatmeal, you can prepare a teff porridge, or, use it as a side dish to substitute rice or quinoa.
Other Vegan Protein Sources you Can Eat
Still, some people crave integral proteins in the greater part of their suppers. Don’t worry about it—meat’s not by any means the only contender. Eggs and dairy could fit the bill, which is a simple get for the veggie lovers, yet there are a lot of different approaches to get more proteins on your next meal.