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Plant-Based, Protein-Packed Foods

Worried that as a vegetarian or vegan, you won’t get enough protein? With tons of plant-based protein-rich foods available, getting enough protein in your diet is actually a cinch. You might be surprised to learn that protein can be found in a variety of sources, including grains, beans, lentils, nuts and seeds, vegetables, and even fruit! Just take a look at these photos and marvel at all the delicious and nutritious foods that vegetarians and vegans can enjoy:

Quinoa Squash Torta

Quinoa
Serving size: 1/4 cup
Protein: 7 g.

Black-Bean Chili

Black beans
Serving size: 1/2 cup
Protein: 7 g.

Lentil Salad

Lentils
Serving size: 1/4 cup
Protein: 11 g.

Oatmeal With Nuts

Oatmeal
Serving size: 1/4 cup
Protein: 5 g.

Almonds
Serving size: 1/8 cup
Protein: 6 g.

Tofu Fried Rice

Tofu
Serving size: 3 oz.
Protein: 8 g.

Jasmine rice
Serving size: 1 cup
Protein: 4 g.

Tempeh Reuben

Tempeh
Serving size: 3 oz.
Protein: 13 g.

Vegan Chicken

Gardein Chick’n Scallopini
Serving size: 1 piece (2.5 oz.)
Protein: 14 g.

Veggie Burger

Gardein Beefless Burger
Serving Size: 1 burger (115 g.)
Protein: 21 g.

Smoothie With Protein Powder

Vega Berry Flavor Protein Powder
Serving Size: 2 scoops (69 g.)
Protein: 26 g.

Now tell us about your favorite vegan sources of protein and don’t forget to check out PETA’s fabulous recipes!

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  • vlad says:

    Quinoa is not that special, buckwheat is far cheaper and has same (if not better) nutrition. I also find it more testier and better flavor :) Amaranth is also more accessible than Quinoa, and also very nutritious.

  • Brandon Frye says:

    Thank you so much for your article. I wish the public were a little more informed about plan-based proteins. It appears to be a popular topic when people are first going “green”. I wrote an article recently about my switch to plant-based and the dreaded “protein question.” You can check it out here: http://www.forkstofeet.com/2013/04/vegans-and-protein.html

    Thanks again!

  • Claus Eriksen says:

    Looks delicious all of these small dishes. Its exactly what people always claimed/asked me : but how do you get enough proteins when u dont eat meat? duh!! 30 years with no meat proves I get my proteins.. Never sick, ideal weight,smooth skin & im soon 58..1<3 hhC

  • Evy says:

    The current situation with quinoa isn’t sustainable, and in the end other countries with more resources are most likely going to take over production and leave the original farmers screwed.

    http://www.huffingtonpost.com/2013/02/20/quinoa-boom-bolivian_n_2724251.html

  • Alice says:

    All of these look so delicious! And no meat? Very awesome. Thanks for sharing. My friend recently bought numedica power greens to help the animals.

  • Jacqui says:

    I can’t seem to get the recipe for the Tempeh Reuben. The link either isn’t there or it’s not working for me. Has anyone got it?? Cheers

  • SaladStalker says:

    Maryjung you might find this helpful
    http://www.happycow.net/vegan_nutrition.html
    its a full study into vegan nurtition and if you scroll down it tells you which vegetables contain complete protien such as soya.
    this and the simplified version are on http://www.happycow.net
    and Tarzan Clarckson, there is veganism as well as vegetarianism, we don’t say we are better than anyone else we are just trying to cut down the suffering and destruction our own lives cause. but i guess whatever helps you sleep at night. If anyone is in any doubt i would reccommend http://www.earthlings.com, its a documentary on how everything we do affects the animals under human power. I would like to leave you with a quote of Leonardo Da Vinci “The time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.”

  • angelofthewest says:

    Tarzanclarkson, I take your point, but the idea is that by not eating meat, you are not contributing to the necessity for these disgusting farming practices. Less demand for meat means that farming in this way becomes less viable. Consequently, farmers are forced to provide quality, not quantity, and this makes for vastly improved conditions for livestock.

    Of course, I still think it’s appalling that anybody could refer to creatures so close to us as ‘livestock’ – they’re not just objects of profit. But, at the same time, I am aware that other animals eat – well – other animals. Therefore, I believe that if you really want to eat meat, you can, provided you keep your own animals, keep them in good conditions, and kill them yourself. Anyone who hasn’t got the guts to do so simply shouldn’t be eating meat.

    I’m a vegetarian and I love it. I’m much healthier than I ever used to be when I ate meat and I feel so much better for it in every way. However, I’m aware that some people are simply born carnivores. In that case, I repeat: if you must have meat, DO IT YOURSELF! If you can’t face that what your eating is something dead, you’re not cut out to eat it.

    So basically, what I’m saying is, maybe the whole planet can’t turn vegetarian, neither is there any need to. But the way things are at the moment is just not acceptable, with huge mass farming etc. and that’s why I’m vegetarian. Because I know that I couldn’t bring myself to kill my own relatives and because the conditions of farming (even supposedly ‘freedom food’ and ‘free range’ stuff) is just not good enough. So there you go. And there’s a big difference between someone who actively chooses not to eat meat for these reasons and someone who says ‘oh well, it’s not going to do THAT much so I won’t bother’.

    Hell, yeah.

  • Maryjung says:

    I’m not worried about the grams of protein in foods, I’m worried about whether they are “complete” proteins: proteins that my body can actually process as protein. How do I learn which foods must be combined with which others in order for my body to be able to USE the proteins in the “protein rich” foods you identify. I also need to know what non-animal proteins, if any, do not require combining with other foods to access the protein?

  • Tarzanclarkson@yahoo.com says:

    Why do you glorify the vegetarian when they are no different than any other person that eats meat. Infact once the dairy chow is of no use, you know can’t produce any more calves to be taken from her so we can slave her for her milk, she is sent to the slaughter house. so when I say vegetarians are no different than people that think they are omnivores, thats fact not an opinion, vegetarians are just a much of the problem as any other meat eater.

  • sarah says:

    For all of those asking for the recipes – if you click the name of the dish above the picture you’ll find the recipe for the dish, for most of them any way. Everything looks delicious too – can’t wait to try these recipes.

  • Jan Glancy says:

    The lack of products for veg consumers is inconvenient but there are recipes on any websites for vegetarians and certainly on the PETA website to help you make your own seitan, tofu or bean or mushroom burgers.
    If you are not happy with the availability of products , make it clear to your local food stores that you want these products and write to the manufacturers to get them to push. These things won’t happen unless you demand the products.

  • Vivien says:

    I echo Linda’s problem – nearly all the products that your mention are not available in Australia and I haven’t been able to find any tasty alternatives among the meat-substitutes offered here. I have emailed PETA about this before but got no reply.

  • cyn says:

    I’ve been a vegan now (don’t laugh) for 7 days. I feel horrible about all the animals that died to feed me. But I took lead from my 16 year old daughter who has been vegan for 7 years now. I feel better than I have ever felt in my life!! I will NEVER eat another piece of meat as long as I live.

  • lou says:

    have been vegan a while, was vegan while pregnant, now vegan and breastfeeding had a good sized baby home birth no drugs and a provate nutrtionist evaluated my diet for me when i was pregant. she was very impressed only thing told to change in preganncy was to eat more fat, good excuse for vegan ice cream or what : D. vegan also compliments losing the baby weight nicely and ive had no problems producing milk for my little one. In fact only extra thing ive had to do is take a b12 and vit d supplement as advsied by vegan society however my nutrtionist has told me even this isnt neccesary due to the amount of fortified foods i eat, cereal, soy milk and yogs, and of course fortified TVP mince etc. And all those beans and pulses i eat help to decrease chances of my little one developing peanut allergy so long as i breastfeed for a min of 6 months. wins all round

  • Shelly Brown says:

    Vegan 7 years, vegetarian 20 before that…diagnosed with high blood pressure (genetic) and cured myself of it by diet alone. Bravo vegans! And I can’t wait to try some of these delicious recipes!! THANKS

  • Linda says:

    Great, so where are the recipes. There’s not much point showing us pictures. I’ve recently become vegan and am having issues getting enough protein. My blood sugar levels keep dipping too. I had all that under control but then I followed a high protein low carb diet. Now I am eating more carbs and my body doesn’t like it. While the Tempeh Ruben and the Veggie burger look great all that bread is way too much carb for me. In fact our carb intake in any one meal should not = more than our protein intake. 2 slices of bread or 1 roll = appx 70gm of carb. How much protein would be in the tempeh and the veggie burger, it wouldn’t be that much. Just to give you a comparison a single serve tin of sardines which are high in protein = appx 20gm of protein. So while you may be reeling at the thought of eating a whole tin of sardines, thats what I used to eat amongst other things to get my protein. So now I’m not eating fish what do I need to eat to get that much protein? Some constructive comments would be much appreciated. I also live in Australia where we do not have the range of vegan products that are avaialable in the US and the UK.

  • Lili Fisher says:

    I have been veg since 1983 and went Vegan seven years ago. I, too, have been in great health, my weight does not go up and down, I love cooking Vegan meals. People never believe my age; even when I had a colonoscopy the doc thought I was just turning 50 and wanted to get a head start! BYW, he told me not to come back for 10 years! Then I will be 73

  • Cubby says:

    RECIPES PLEASE!!!!! :)

  • Sara says:

    The quinoa squash torta looks delicious! And I found the site that has the recipe! http://katelynvonfeldt.com/blog/archives/1181

  • lisa says:

    At the end of May 2011 I decided to stop eating any meat apart from fish. Now in Sept I have decided to become a vegetarian. I feel so much better, happier, healthier and way more motivated. It’s great to know we can easily survive without hurting any living being. I love my new life choice and it’s great that we can get our nutrients from plants and grains. I have Coeliac Disease so I always thought my diet was too limited anyway but I am finding so much that I can eat. I am finding more and more proof that being a vegetarian is healthier than being a meat eater. My daughter received so much critism (and her mum for letting her be vegetarian)over the past five years. We now know her choice from such a young age is the right choice!!!

  • marisa says:

    My favorite thing to make is Tofu Chili. Get black, kidney and pinto beans (canned); add 2 cans of water and one block of extra firm tofu; cook for about an hour on low heat until the water has reduced. Add 2 cans of stewed tomatoes and season with Adobe Seasoning, coriander and Tabasco sauce. Continue to cook for about 30 minutes or until most of the liquid had reduced.

  • Leona says:

    I’ve been vegetarian for 30 years and my husband for 38. Our two children were raised veggie. They were and are healthy and played lots of sports. Our son played football and won the O lineman award many times. You don’t need to eat a cow to play football!

    Where can I find the Quinoa squash torta recipe? I did a recipe search here and couldn’t find it.

  • elizabethxf says:

    26 years vegan for me and not only am I still alive, I have taken 2 sick days at work in 11 years and people think I am at least 15 years younger then I really am. I think a clear conscience at the end of the day, knowing you didn’t play a part in hurting any living creature that day, is the new botox.

  • S says:

    I’ve been veg for the past twenty seven years. The human body was designed to exist and thrive on a plant-based diet so you will be healthier and live longer not the other way around :)

  • Jen Zeck says:

    Receipies Please!!

  • Vahid says:

    I’ve been vegan for a while, i eat soy bean and soy milk and i have no health problem. i am happy with my vegetables, grains, cereals and fruits and i don’t need meat-like foods like “veggie burger” and “vegan chicken”. i think these foods shows our tendency to eat real chicken or burger.

  • Darlene Ann Green says:

    Congrats Daren & enjoy your new recipes! Those new recipes above looked mighty delcious! I love eating all kind of beans, veggies, etc. I recommend you people should try it first just like what Daren said.

  • tina menier says:

    Thanks for these examples. I will use them when I get the dumb question ” Where do you get your protein”?

  • Chloe says:

    Been vegetarian almost two years. I love my choice and I’m not going back. I frown at meat eaters.

  • daren says:

    i am a vegetarian since March this year(2011),iam still alive without eating any animals since then.You guys can also become a veg or better yet vegan

  • Jacob Litoff says:

    What about hemp seeds and chia seeds?

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