Have you been told that animal flesh is the only viable source of protein? Lots of us have been – but now we know it’s a lie. There’s protein in just about everything: even a simple bread roll has 11 grams of it. Plus, over half of the calories in the Vegemite on your roll also come from protein! Google it – right now. Yep, you’d have to eat some kind of weird apples-and-jelly-beans diet to avoid getting enough protein.

Veggies, Beans, and Lentils

Not only do vegetables, beans, and lentils have heaps of protein in them, they’re also superior to animal-based protein sources. Who needs saturated fat, cholesterol, antibiotics, hormones, faeces, and bad karma when you can eat plants loaded with antioxidants, phytochemicals, vitamins, minerals, other nutrients, and good vibes? These foods not only don’t increase your risk of developing cancer and disease, as meat does, but actually lower it.

Artichokes – 8 grams of protein per cup: Great source of vitamin C, fibre, potassium, and magnesium

Asparagus – 4.5 grams of protein per cooked cup: Great source of B vitamins and folate

Avocado – 4 grams of protein per cup: Loaded with vitamins C, E, K, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium

Black Beans – 15 grams of protein per cup: Great source of antioxidants, fibre, folate, copper, manganese, thiamine, magnesium, phosphorus, and iron

Broccoli – 4 grams of protein per cooked cup: Great source of calcium, vitamin C, fibre, and B vitamins

Chickpeas – 15 grams of protein per cooked cup: Great source of fibre, iron, folate, phosphorus, potassium, and manganese

Edamame – 20 grams per cup: Great source of vitamin K1, folate, thiamine, riboflavin, iron, copper, and manganese

Green Peas – 9 grams of protein per cooked cup: Great source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins as well as fibre, folate, manganese, and vitamins A, C, and K

Kidney Beans – 13 grams of protein per cup: Great source of calcium, vitamin C, fibre, and B vitamins

Lentils – 18 grams of protein per cooked cup: Great source of fibre, thiamine, folate, manganese, and vitamins A, C, and K

Pinto Beans – 12 grams of protein per cup: Great source of molybdenum, folate, fibre, copper, manganese, phosphorus, vitamins B12 and B6, magnesium, potassium, and iron

Spinach – 5 grams of protein per cooked cup: Great source of vitamins A, C, E, K, and B6 as well as niacin, zinc, fibre, thiamine, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese

Grains, Nuts, and Seeds

Most people have no idea how much protein they’re actually supposed to get in a day (and usually eat way too much), but non-vegans always seem to wonder how vegans get enough protein. *Eye roll*

Here’s the real question: if dead animals are your main protein source, where do you get your riboflavin, niacin, lutein, zinc, phosphorous, thiamine, selenium, magnesium, folate, calcium, potassium, manganese, and vitamins A, C, and K – huh?

100 Per Cent Whole Wheat Pasta – 8 grams of protein per cooked cup: Great source of B vitamins and iron

Almonds – 21 grams of protein per 100 grams: Great source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin, and phosphorus

Amaranth – 7 grams of protein per cooked cup: Great source of iron, B vitamins, and magnesium

Buckwheat – 24 grams of protein per cup: Great source of antioxidants, manganese, magnesium, phosphorus, niacin, zinc, iron, folate, and vitamin B₆

Chia Seeds – 5 grams of protein per 2 tablespoons: Great source of calcium, magnesium, iron, zinc, boron, niacin, and vitamins B, D, and E, and contains 8.7 times the omega-3 fatty acids found in wild Atlantic salmon

Ezekiel Bread – 8 grams of protein per two slices: Great source of fibre, folate, beta-carotene, and vitamins C and E

Hemp Seeds – 15.5 grams of protein per half cup: Great source of magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids

Millet – 6 grams of protein per cooked cup: Great source of niacin, folate, thiamine, riboflavin, iron, magnesium, phosphorus, manganese, potassium, calcium, zinc, and phytochemicals

Peanut Butter – 7 grams of protein per two tablespoons: Great source of magnesium, potassium, and vitamins B₆ and E

Pistachios – 21 grams of protein per 100 grams: Great source of copper, manganese, thiamine, phosphorus, and vitamin B₆

Pumpkin Seeds – 6 grams of protein per half cup: Great source of magnesium, phosphorus, and zinc

Quinoa – 8 grams of protein per cooked cup: Great source of fibre, iron, manganese, phosphorus, and magnesium

Sunflower Seeds – 6 grams of protein per quarter cup: Great source of manganese, selenium, phosphorus, magnesium, folate, niacin, thiamine, and vitamins E and B₆

Wild Rice – 7 grams of protein per cooked cup: Great source of fibre, manganese, magnesium, copper, phosphorus, and B vitamins as well as an excellent source of iron, folate, and potassium

Vegan Meats and Dairy Alternatives

Animals aren’t protein sources – they’re our friends. There are so many vegan meats, non-dairy milks, and other plant-based foods that are high in protein, mind-blowingly delicious, and so much healthier that you won’t even have time to crave animals’ bodies, eggs, or milk.

Nutritional Yeast – 9 grams of protein per two tablespoons (5.7 grams in parmesan cheese): Good source of fibre, zinc, magnesium, copper, manganese, and all the B vitamins, including B₁₂

Seitan – 25 grams of protein per 100 grams (25 grams of protein in a steak): Great source of selenium

Soy Milk – 8 grams of protein per cup (8 grams in cows’ milk): Great source of potassium, isoflavones, and vitamins A and B₁₂, and often fortified with calcium and vitamin D

Tempeh – 41 grams of protein per cup (20 grams in a chicken breast): Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus

Tofu – 20 grams of protein per cup (12 grams in two hard-boiled eggs): Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and thiamine

After An Extra Protein Packed Punch For Training?

If you train really hard at the gym or as an athlete, without adequate protein, you could leave your muscles with a deficit of the building blocks they need to recover. There’s a lot of debate as to the ideal amount of protein to consume on a daily basis; each individual needs to work out their body’s specific need.

If you feel like you do need even more vegan protein in your diet – you can always top up after your workout with a protein shake! Fundamentally, vegan shakes consist of either soy, hemp, rice, and/or pea protein powders. We love Australian vegan-friendly brands PranaOn and  Nuzest.

View this post on Instagram

A post shared by PLANT PROTEIN | NATURAL SUPPLEMENTS (@pranaon)

That’s so much protein and so many exciting benefits that come with all these delicious and nutritious foods. Everyone should be eating lots of beans, seeds, nuts, and vegetables because these are the foods that give you energy and glowing skin and protect you from disease.

When we’re eating enough of the good stuff, there’s just no need for unhealthy animal proteins in our diet.

Vegan for everyone! Get your FREE Vegan Starter Kit: