A protein-rich diet can support muscle strength, enhance feelings of fullness, and aid in weight loss. A thoughtfully planned vegan diet can provide all essential nutrients, including protein.
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Here Are 5 Dairy-Free and High-Protein Options for Vegans:
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Seitan
Seitan, also known as wheat meat or wheat gluten, offers nearly 25 grams of protein per 3.5 ounces (100 grams), making it an excellent high-protein plant-based option for vegans.
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Tofu, Tempeh, And Edamame
All three are derived from soybeans, and are excellent sources of iron, calcium, and protein, offering 12–20 grams of protein per 3.5-ounce (100-gram) serving.
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Lentils
Provides 18 grams of protein per cooked cup (198 grams). It is also a great source of fibre that nourishes good bacteria in the colon and supports gut health.
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Beans
Kidney beans, black beans, pinto beans, and chickpeas offer around 15 grams of protein per cooked cup (170 grams), which benefits cholesterol levels, regulates blood sugar, reduces blood pressure, and decreases belly fat.
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Green Peas
Green peas offer nearly 9 grams of protein per cooked cup (160 grams) and are rich in iron, magnesium, phosphorus, zinc, copper, and various B vitamins, making them a nutrient-dense addition to your diet.