Discover 10 new vegetarian and vegan protein sources. There are also meal prep ideas for vegan friendly and veggie friendly protein sources. Whether you’re a bodybuilder or looking to lose weight if you’re a vegetarian or vegan this post will help you a whole lot
10 NEW Vegetarian and Vegan Protein Sources | (BEST) Meal Prep Ideas for Vegetarian Diet Food Recipes
If you’re a vegetarian looking for some new vegetarian and vegan protein sources I think you’ll find this video very useful. I’ve put together a list of 10 vegetarian and vegan protein sources most of which you may have not known about, thought about, or even recognized as protein sources. So no this isn’t gonna be your typical beans and tofu vegetarian and vegan protein sources kind of video. These are new sources.
As a vegetarian and as a vegan as long as you vary your protein sources, and have the right macronutrient balance, there’s no reason why you can’t experience amazing results, gain muscle, burn fat, and look your best. Let’s go over some of these new protein sources that are plant based. My favorite is black bean and mung bean pasta. Quinoa and chickpea pasta used to be the go-to pasta for extra protein but the newer black bean and mung bean pastas have way better macro ratios. In one serving of black bean pasta at you’re getting a whopping 25 grams of protein and only 17 grams of carbs compare that to your regular wheat based pasta and you’ll see a completely different label. It’s going to have over 40 grams of carbs and only roughly eight grams of protein. The best part is that black bean pasta doesn’t really taste like black beans and if you add a little bit of sauce it tastes great.
There’s also another carb that’s made up of live grains that packs a surprisingly high amount of protein. I’m talking about Ezekiel bread. It’s made up of wheat, barley, beans, lentils millet sprout which ultimately creates a complete source of protein full of all the essential amino acids. In one Ezekiel bun there is 9 grams of protein and 34 grams of carbs. Even though this protein to carb ratio is not as good as the black bean pasta it’s still really good. Black beans which are considered a staple vegetarian and vegan protein sources will have only a slightly better protein to carb ratio.
Next is seitan and I’m surprised that a lot of vegetarians have never heard of this awesome protein source. It comes from gluten so it’s not for the gluten intolerant but it’s one of the best plant-based sources of protein for everyone else. It’s not a complete source of protein but something simple like soy sauce can make it a complete source of protein.
Seitan has 21 grams of protein per serving and usually under 5 grams of carbs. When you cook it right it comes out with a chewy texture and with the right sauce it might become one of your favorite sources of protein.
For the fourth plant-based source of protein we got nutritional yeast. Before you make up your mind that you don’t want to eat any kind of yeast I want you to know that I’ve tried this and it’s actually really good. On top of that in just two tablespoons you’re getting seven grams of protein and only 6 grams carbs.
Again this is another truly awesome protein to carb ratio for a vegan approved complete source of protein packed with all the essential amino acids you need. You can use it in a lot of recipes including healthy mac and cheese recipes mashed cauliflower recipes salads and much much more. What do we got next??????? That’s right peanut butter but not just any kind of peanut butter. Because regular peanut butter does come with a lot of fat and some carbs.
We’re gonna want to go with a dehydrated form of peanut butter like pb2. With pb2 you’ll see right on the front of the bottle they claim that there’s 85% less fat than regular peanut butter. In two tablespoons you’ll be getting 5 grams of protein 5 grams of carbs and only one and a half grams of fat. Two tablespoons of regular peanut butter has 16 grams of fat.
Another protein source you may have never heard of and could be a great snack for vegans and vegetarians alike is vegan jerky. The company that makes it has a bunch of different flavors to choose from and the smoke black pepper version has 7 grams of protein 4 grams of carbs and three and a half gram of fat. This is again a great macronutrient ratio for a vegan snack. You can order them right from Amazon if you don’t have a store that sells it near you.
Up next is tempeh and tofu which is also one of the best vegetarian and vegan protein sources and the reason why I group these together is because they both come from soy. Also one of the best ways to make both of these taste good is by sautéing them with seasoning and sauce. The main difference is that tempeh is less processed than tofu. Just to compare the two in one cup of tempeh you’re getting 30 grams of protein 15 grams of carbs and about 18 grams of fat. With tofu you’re getting 20 grams of protein about five grams of carbs and 12 grams of fat in one cup. So tempeh is a lot more calorically dense.But in either case both of these are great sources of protein that you could use as an alternative to meat based sources.
Moving on we all know about chia seeds and flax seeds being higher in protein but a lot of people don’t know about hemp seeds and hemp hearts which is basically a shelled hemp seed. In a quarter cup of hemp hearts there’s about 15 grams of protein 5 grams of carbs and 15 grams of fat. Again these macronutrient ratios are great for a vegetarian source of protein. And there are many claimed health benefits for hemp seeds none of which have yet been fully proven by scientific studies.
Spirulina is also one of the vegetarian and vegan protein sources that I’d recommend . Spirulina is a blue greenish algae that has a ridiculous amount of protein as well as tons of antioxidants and nutrients. In just three tablespoons you’re going to be getting 12 grams of protein about 4 grams of carbs and only one and a half grams of fat. Guys that’s amazing the only thing is that spirulina doesn’t taste all that delicious on its own. Try adding it in to a protein shake or a juice or you can get spirulina capsules if you’re turned off by the taste. Last but not least are protein and meat replacement products.
As far as vegetarian and vegan protein sources rice protein is one of the most absorb able but there are plenty of different types of protein powders to choose from including hemp rice soy and pea protein just to name a couple. These protein powders can be used to help you get some extra protein in the same way you would use whey protein.
Also Gardena makes a lot of meat replacement products that are totally plant-based and taste great. If you have this brand at your local supermarket I would definitely try some out especially for the convenience that it offers. That’s pretty much it guys there are plenty of other great sources that I didn’t mention. Grains like quinoa buckwheat barley couscous and oats are all higher in protein than most other grains. Vegetarians can incorporate things like Greek yogurt, eggs, cottage cheese and ricotta cheese as well as even whey protein and of course, the traditional sources of protein for vegans like beans, lentils, legumes and edamame are all great plant-based sources of protein. I really hope this video has helped you guys out and that you learned some new non-meat based sources of protein. If you enjoyed this video make sure you subscribe to this channel and also visit my website gravitytransformation.com where we have done for you diet and workout plans that are proven to work.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org