Vegan Protein Sources

Here are some great vegan protein sources to help you balance your vegan diet.

If you haven't already, start by reading some facts about vegetarian protein as they also apply to your type of lifestyle.

  • Tempeh

Tempeh is made from fermented soy beans, and is a great vegan and vegetarian protein source.

3.5 ounces of tempeh, which is about a serving for one person per meal, gives you 18 grams of protein and 196 calories.

Tempeh is very low in carbohydrates (9.4 grams) and fairly low in fat (11 grams). I use tempeh in our family meals a lot!

If you're gluten free, note that most pre-packaged tempeh is NOT gluten free.

Not just that, most soy products are loaded with wheat gluten, including soy sauce.

Turtle Island Foods does make gluten free tempeh.

Lightlife is another company whose tempeh I buy. It does have a couple of products that, even though not labeled gluten free, none of the ingredients look suspicious to me.

[See: gluten free tempeh dinner recipe]

But a lot of their tempeh products do have wheat and barley. I specifically go with their organic flax and soy labeled products.

On their website, it looks like they have a couple more products without gluten although I haven't seen at my local Whole Foods store yet.


Do you know of other gluten free tempeh products for your vegan protein sources? Share it here!


  • Legumes and Beans

As a vegan or vegetarian, beans and legumes will need to become your close friend. Beans are a type of legume.

Bear in mind that although they are fairly high in protein, albeit quite high in carbohydrate as well.

You might think that because vegetables and legumes don't have much fat, they shouldn't cause weight gain. But it's imperative to be very clear that weight gain is a result of excess carbohydrates in your diet.

Among beans and legumes you will get the highest protein from Fava beans , which give 13 grams per cup p, but 33 g carbohydrates.

Lentils also have very high protein per serving.


  • Spinach

Spinach has almost an equal ratio of protein to carbohydrates, and almost zero fats, making it one of the highest protein containing green leafy vegetable.

For example, one bunch (or about 12 oz) has about 10 grams of protein to about 12 grams of carbs and less than 2 grams of fat.

Spinach is also very high in fiber and a very good source of micro nutrients such as vitamins A and C and K, as well as Folate.

So, don't let the bitter taste deter you - plus if you eat it enough, it will simply grown on you.

I never believed I'd ever warm up to eating uncooked spinach, but now I even use it in my smoothies.


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