Best Protein Alternatives for Vegetarians and Vegans (Part 1)

While there are good points for being on being a vegan and vegetarian diet plan, it still comes with its own downside. One of the biggest problems with vegetarians and vegans is that their diet lacks the sufficient and necessary amount of protein.

However, according to many nutritionists, a vegetarian and vegan diet, if properly managed can also provide the body with all the nutrients necessary for the body.

With that being said, there are some plants that are actually great alternatives for meat protein sources and are best suited for the vegan and vegetarians.

For our vegetarian and vegan readers, we present to you guys a list of best protein alternatives for vegetarians and vegans (part 1).


First up on our list is Seitan which is a popular source of protein for any vegetarian and vegan.

This product is made from gluten which is the main protein part of the wheat. It is soy-based meat which actually looks similar to meat when it is cooked.

Seitan is also known as the Wheat Gluten or Wheat Meat. Every 3.5 ounces of Seitan is packed with 25 grams of proteins making it one of the richest protein alternative sources for vegans and vegetarians.

In addition to this, Seitan is also packed with the following nutrients which are essential for the body.

  • Selenium
  • Iron
  • Carbon
  • Phosphorus

Tofu, Tempeh, and Edamame

Next up is not one but three things; Tofu, tempeh, and Edamame, all of which originate from soybeans.

Soybeans themselves are considered to be a source of whole protein which means that eating soybeans actually provide the body with all the necessary amino acids that it needs.

Edamame is actually the soybeans which are little immature and come with a little grassy taste. They must be boiled or steamed before being eaten raw or being sued in soups and salads.

As for Tofu, it is made by pressing the bean curds together in a process which looks just like cheese making. Finally, the tempeh is made by cooking and then fermenting the mature soybeans and then pressing them together to form a patty.

All three of these items are a rich source of protein. Every 100 grams of Tofu, tempeh, and Edamame contains approximately 10 to 19 grams of protein in them.


A cup of 240 ml lentils when cooked provides at least 18 grams of proteins.

In addition to being a great source of protein, lentils also fulfill the body’s nutritional need for fiber intake. Eating lentils help promote the healthy gut bacteria population which leads to a better digestive system and reduce the risk of developing the following diseases.

  • Cardiovascular diseases
  • Diabetes
  • Weight gain
  • Some Cancer types

Chickpeas and other beans

Following varieties of beans is a great source of protein based diet for vegans and vegetarians.

  • Kidney
  • Black
  • Pinto

Garbanzo beans or also better known as Chickpeas are a legume that has high protein content.

Beans and Chickpeas, when both are cooked in an amount of 240 ml, they provide at least 15 grams of proteins in the diet. In addition to protein, they are also great sources of following beneficial compounds.

  • Complex carbs
  • Fiber
  • Iron
  • Folate
  • Potassium
  • Phosphorus
  • Manganese

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Written by remedyu

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