2048.05.13 Tips: Vegan Protein Options

Vegan Protein Options

Favor organic and non-gmo when shopping. There is no reason to be overly concerned about getting 'enough' protein. As long as the diet is varied from the list at each meal, which is really not that difficult, then a vegan's protein needs are well met. The items on this list provide most of the proteins required by the body, even those not produced by the body itself, the 'essential' proteins, to varying degrees. The items in bold italic underscore provide the 'essential' proteins in the recommended balance. This is a good list to build a bountiful pantry from.

Almonds, dairy (enriched) - cheese, milk, yogurt
Almonds, nut butter
Almonds, raw
Amaranth, flour
Amaranth, raw
Apples
Apricots
Asparagus
Bananas
Beans, black
Beans, black eyed peas
Beans, chickpeas
Beans, kidney
Beans, lentils
Beans, peanuts
Beans, pinto
Bread, whole-grain
Broccoli
Buckwheat, flour
Carrots
Cashews, dairy (enriched) - cheese, milk
Cashews, nut butter
Cashews, raw
Chia seeds
Cocoa powder
Corn
Edamame
Green peas, protein powder
Green peas, raw
Hemp seeds, dairy (enriched) - milk
Hemp seeds, flour
Hemp seeds, protein powder
Hemp seeds, raw
Kale
Nutritional yeast
Oranges
Pasta, whole-grain (or a blend of any elements from this list)
Peaches
Peanuts, nut butter
Peanuts, raw (technically a bean, but often referred to as a nut)
Pecans, raw
Pistachios, raw
Poppy seeds, raw
Potatoes
Pumpkin seeds, raw
Quinoa, flour
Quinoa, raw (technically a seed, but often referred to as a grain)
Rice, dairy (enriched) - milk
Rice, brown - flour
Rice, brown - protein power
Rice, brown - cooked
Romaine, lettuce
Seitan
Sesame seeds, 'nut' butter
Sesame seeds, raw
Soy, dairy (enriched) cheese, milk, yogurt
Spinach
Spirulina
Strawberries
Squash seeds, raw
Swiss chard
Sunflower seeds
Tahini
Tempeh (soy, fermented)
Tofu, firm (soy, curd) 
Tomatoes
Vegan burgers
Walnuts, raw

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