The Best Plant-Based Protein Sources to Support Your Cruelty-Free Gains
Whether you've been eating plant-based (vegan or vegetarian) for more years than you can count or you've only recently made the switch, you've no doubt faced the question of "where do you get your protein from?"
It's a common question that comes as a thinly veiled critique, but it is also something that many of us non-meat eaters have had to address when it comes to maintaining a balanced diet and overall good health. This is especially true for anyone focused on fitness, as it can be a bit more difficult to support your gains on a plant-based diet. Before you let that discourage you, we're here to tell you about some of the best plant-based sources of protein so that you can thrive both in the gym and out in a cruelty-free way.
Let's start with the basics.
Soy-Based Products
Soy gets a bad reputation, but we're here to argue that it's well-deserving of a place in your plant-based meal plan. Items like tofu, tempeh, soy milk and even edamame are exceptionally versatile and easy to include in your daily meals for a protein-packed punch that helps get you closer to achieving all your gain goals.
(via Shutterstock)
Also read about: 'Veganuary' May Be Over, But Plant-Based Food Is Here to Stay
Whole Grains
Yes—believe it or not, the base of your meals can actually be a huge source of protein (sorry to those who think that a meal "needs" a piece of meat to be complete). Unprocessed grains like quinoa, rice, oats and buckwheat don't just make for a tasty bowl base, but they also pack a punch of protein. It's not quite enough to fulfill your daily protein needs alone, though, so you'll always want to pair your grains with the other nutrient-dense foods on this list.
(via Shutterstock)
Veggies and Legumes
There's a reason vegetarians and vegans tend to be healthier overall, and a lot of it has to do with the amount of vegetables and legumes (think beans like chickpeas, black beans and lentils) they consume. A lot of these foods are rich in vitamins and minerals that are essential to all your body's functions (including muscle growth and maintenance), but they also come as a secret source of protein that helps get you closer to your goals. Some of the best vegetables to include for protein reasons include potatoes, spinach, peas and even brussels sprouts, all of which are tasty and easy to include in your daily meals.
(via Shutterstock)
Protein Bars
Okay, we know that sometimes getting to the amount of protein you need to support your plant-based gains requires a little bit more than just sneaking in some extra soy and green veggies into your diet. That's where these quick, snackable options come in, acting as a sort of "cheat code" that gets you to your goals for grams of protein to consume each day. If you're fully plant-based, you'll need to be careful about which products you pick though. Some of our favorite plant-based protein bars include the ones made by:
Fringe Food Co.
Packed with adaptogenic mushrooms, plant-based protein, and superfoods, Fringe Bars are a delicious and easy way to support both your protein goals and overall health.
(via Fringe)
Aloha
These bars might just be some of the yummiest we've ever tasted, but they're also full of completely vegan protein (most bars have about 14 to 15 grams) and can be found in tons of fantastic flavors.
(via Aloha)
Tattooed Chef
If you're the type who prefers to just grab a bar for breakfast every day instead of spending the time to whip up a whole meal, Tattooed Chef's refrigerated oat butter bars are a perfect protein-packed pick.
(via Tattooed Chef)
No Cow
With a soft texture and filling-yet-light taste, these vegan bars are a grocery store staple for a reason. They also happen to pack the most protein per bar of all the options on this list, so they're great if you really need to get as many grams in as possible.
(via No Cow)
Also read about: 7 Travel Tips for Non-Meat Eaters
Protein Powder
Another "cheat code" option that just makes life easier is protein powder, as you can simply scoop it into your smoothies and overnight oats or just shake it up and drink it to get a major boost of protein without having to eat a full meal. However, not all plant-based protein powders are created equal, as some have tons of not-so-great ingredients in them (or just don't taste that great). That's why we recommend options like the ones made by fitppl, as they are as rich in greens, fruits and adaptogens as they are protein and come in sustainable packaging. It's only a bonus that they come in creative flavors like vanilla and goji and cocoa and blueberry, which are just so superior to the usual chocolate or vanilla.
(via fitppl)
Need some help figuring out what you can eat at some popular places? Click HERE for our list of the best meat-free fast food options.