In addition to the high-protein, low-calorie foods mentioned in the previous section, there are several other vegan protein sources worth highlighting:
- Potatoes (2.50g protein per 100 grams, 77 calories)
Potatoes, a staple food in many cuisines, surprisingly contain a fair amount of protein. They are not only versatile but also provide essential nutrients like potassium, vitamin C, and vitamin B6.
- Brown Rice (2.58g protein per 100 grams, 111 calories)
Brown rice is a healthier alternative to white rice and offers a moderate amount of protein. It is also a good source of complex carbohydrates and various vitamins and minerals.
- Kidney Beans (4.83g protein per 100 grams, 127 calories)
Kidney beans are part of the legume family and pack a considerable protein punch. They are also rich in fiber, iron, and folate, making them a valuable addition to a vegan diet.
- Green Peas (5.36g protein per 100 grams, 81 calories)
Green peas are not only a tasty side dish but also provide a decent amount of protein. They are also high in fiber, vitamin C, vitamin K, and other essential nutrients.
- Peanut Butter (25.10g protein per 100 grams, 589 calories)
Peanut butter is a delicious and calorie-dense option for boosting protein intake. However, it's essential to consume it in moderation due to its high calorie content.
- Soybeans (13.10g protein per 100 grams, 147 calories)
Soybeans are a versatile legume that serves as the basis for many vegan products, such as tofu, tempeh, and soy milk. They offer a well-balanced profile of essential amino acids, along with iron, calcium, and magnesium.
- Pumpkin Seeds (32.97g protein per 100 grams, 559 calories)
Pumpkin seeds are a nutritional powerhouse, rich in both protein and healthy fats. They also contain a variety of minerals like manganese, phosphorus, copper, magnesium, zinc, and iron.
- Hazelnuts (15.03g protein per 100 grams, 628 calories)
Hazelnuts are a delicious and protein-rich nut option. They are also a good source of healthy fats, fiber, vitamin E, and several minerals.
- Cashew Nuts (15.31g protein per 100 grams, 553 calories)
Cashew nuts are not only creamy and flavorful but also provide a considerable amount of protein. They are also rich in healthy fats and various vitamins and minerals.
- Almonds (22.09g protein per 100 grams, 579 calories)
Almonds are among the highest protein nuts and offer a wide array of nutrients, including vitamin E, magnesium, and calcium.
By incorporating these additional vegan protein sources into your diet, you can further diversify your meals while meeting your protein needs without compromising your calorie goals.
Conclusion:
Maintaining a well-balanced vegan diet that is both high in protein and low in calories is entirely achievable with the wide range of plant-based foods available. From vital wheat gluten and mushrooms to soy products, legumes, and nuts like hazelnuts, cashews, and almonds, nature offers an abundance of nutritious options for vegans. By including these plant-based protein sources, such as potatoes, brown rice, kidney beans, green peas, peanut butter, soybeans, pumpkin seeds, hazelnuts, cashews, and almonds, you can enjoy a delicious and satisfying diet that supports your health and fitness goals. Remember to combine these protein sources with a variety of vegetables, fruits, and whole grains to create a well-rounded and nourishing vegan meal plan.-