A Guide To High Protein, Low-Calorie Vegan Foods
It’s easy to get caught up in the hype and excitement of veganism, but it’s also important to remember that a plant-based diet is not just about eschewing animal products. It’s about giving your body the necessary nutrients to function at its best. Protein is one such essential nutrient for our bodies.
The problem with protein is that it’s hard to get enough of it if you don’t eat meat or animal products. While these foods are full of protein, they also have other things like fat and cholesterol that can be risky for your health.
Including a diet rich in plant-based protein has many benefits such as it helps us grow and maintain muscle mass, support our immune system, etc. It’s just a matter of finding the right balance.
That’s why we’ve put together this guide, which includes some of our favorite plant-based High Protein Low-Calorie Vegan Foods for vegans who want to maintain a healthy weight, stay active, and build muscle.
How Do Vegans Get Protein?
There’s a lot of misinformation about vegans, but one of the most persistent myths is that they can’t get enough protein without animal products in their diet. Vegans have to adjust their diet if they want to get all the nutrients they need—but it doesn’t mean you have to give up on your goals or take away from what you love.
Getting enough protein is an integral part of any diet, and vegans have found many ways to get it without animal products. Here are just a few options: Tofu, tempeh, seitan, legumes, grains, fruits, and even vegetables are full of protein which helps in muscle growth and repair and helps maintain healthy blood cells and organs such as your heart and kidneys.
Other than plant-based foods there are affordable protein powders in market that help fulfill the daily protein intake and this very beneficial for bodybuilders who prepare their own budget-friendly meal plans.
Lentils, chickpeas, black beans, and kidney beans are all great sources of protein, fiber, and iron. They’re also easy to cook—throw them into soups or salads! Almonds, walnuts, cashews, and pistachios are all great sources of protein while low in fat and calories.
How Much Protein Do Vegans Need?
If you’re a vegan, you need to ensure that you get enough protein in your diet. The Recommended Dietary Allowance (RDA) for Protein is 0.8 g per kg of body weight per day.
Adult women require 46 grams of protein daily, and adult men need 56 grams of protein per day. Consider this when planning your meals and snacks to stay on track with your daily protein intake.
High Protein Low-Calorie Vegan Foods
Here are some easy ways to get your daily dose of protein on a vegan diet:
1. Mushrooms
Mushrooms are a high-protein, low-calorie vegan food packed with antioxidants. They’re one of the great sources of vitamin D and potassium, two essential nutrients in bone health. Mushrooms are one of the most versatile plant-based foods. They can be enjoyed in countless ways: sautéed, grilled, or roasted. They have a mild flavor and are high in Protein, omega-3 fatty acids, and vitamins C and E.
2. Leafy Green
Leafy greens are one of the best sources of vitamins A and C, essential for maintaining good health and helping you absorb iron from your food. There is no shortage of delicious ways to enjoy leafy greens! Try them in salads, on top of sandwiches or wraps, or even just as a side dish for your favorite entrée.
3. Broccoli and Cauliflower
These guys have been getting all the buzz lately—they’re packed with antioxidants, anti-inflammatory properties, and tons of vitamin K! Broccoli provides plenty of fiber. At the same time, cauliflower is rich in vitamins A and C. Both broccoli and cauliflower can be enjoyed raw or cooked (be sure to steam them first!). I enjoy cauliflower curry the most since it is mildly spicy and easy to make.
4. Seeds
Seeds are often recommended as a source of protein for vegans because they don’t contain animal products (or animal fats). They’re also high in fiber and other nutrients that can boost your health.
They’re also naturally low in calories, so you can eat as much of them as you like without piling on unnecessary pounds. And they taste great! Here are some of our favorite seeds: Flaxseeds, Chia Seeds, Hemp Seeds, Pumpkin Seeds
5. Brussel Sprouts
Brussels sprouts are one of the most nutrient-dense vegetables on earth. They’re high in vitamins C and K, which have been shown to help maintain strong bones and prevent osteoporosis.
They’re also high in folic acid, which has been shown to help prevent heart disease and stroke by protecting against coronary artery disease and improving blood flow through the body.
6. Squash and Zucchini
Squash and zucchini are also excellent sources of vitamins A and C, fiber, magnesium, and potassium. They’re also rich in flavonoids – which may help fight cancer – and antioxidants that protect against heart disease by reducing inflammation caused by oxidation (free radicals). Squash is high in beta-carotene, converted into vitamin A when consumed through food sources such as carrots or pumpkins. A great way to enjoy your zucchini is by trying stuffed zucchini in an Italian way it is absolutely low-carb and delicious
High Protein Low Fat Vegan Foods
Here we will discuss some High Protein Low Fat Vegan Foods so you can stay healthy while following a vegan diet.
1. Seitan
Seitan though not a complete source of protein still includes 8 out of 9 essential amino acids making it is an excellent source of protein. Which is especially important if you’re trying to lose or maintain weight. It’s also low in fat, making it an ideal food for those trying to keep their cholesterol levels down. Made from wheat gluten, seitan is an excellent meat substitute for those who follow a vegan diet. It tastes like beef but has about half the calories and is packed with protein!
2. Tempeh
Tempeh is a fermented soy product with a savory, meaty flavor and is made from whole soybeans, which means it’s an excellent source of protein. It is made by culturing cooked soybeans with a probiotic culture, usually the bacteria known as “probiotics .”
Tempeh is rich in protein and fiber, making it an ideal source of nutrients to include in your diet. Since tempeh is fermented product you need to careful with its storage because if not stored properly, tempeh might go bad.
3. Chickpeas
Chickpeas are also known as garbanzo beans—they’re one of the most commonly eaten legumes in the world, and they have a very mild taste that goes well with almost any seasoning or cooking method.
Chickpeas are not a complete source of protein but still include many of the essential amino acid also they are high in fiber, which will keep you full longer than other types of beans and foods that may be high in protein but lower in fiber, like tofu—so they’re great if you’re looking to lose weight! They’re a perfect vegan high-protein snack or meal.
4. Tofu
Tofu is the way to go if you’re looking for a low-fat, high-protein food. It’s made from soybeans, which are high in protein and fiber. It’s also low in fat and sodium, which makes it a healthy choice for vegans. Plus, it’s versatile: you can use tofu to make sandwiches or burgers (it tastes great!) or add it to salads and stir-fries.
5. Oats
Oats are heart-healthy food that contains soluble fiber, which helps lower cholesterol levels while also helping to lower blood glucose levels. Oats are also high in magnesium, which can help reduce inflammation in the body and may help protect against heart disease by lowering blood pressure levels. Tastiest way to include oats in the diet are in the form of oatmeal pancake or Creamy Vanilla Oat Milk these recipes will make sure you get all the nutrients along with being low-calorie.
Low Calorie Plant-Based Protein Sources
Are you looking for a way to get more protein into your diet? Have you tried the same old, boring, high-calorie protein sources that don’t work? Maybe it’s time to try something new.
We’re here to tell you that plant-based proteins can be an excellent way to add more protein to your diet without adding too much fat or calories. Some of the most popular plant-based proteins are also low in fat and calories—and even lower in carbs than regular meat! Here is the list of Low Calorie Plant-Based Protein Sources
| Food | Calories per gram | Protein |
|---|---|---|
| Tofu | 8-10 | 6.6-17% |
| Raw Cauliflower | 13 | 1.9% |
| Lentil sprouts | 12 | 9% |
| Almonds (unroasted) | 27 | 21% |
| Mushroom | 7-9 | 3.1%-3.3% |
| Tempeh | 9-13 | 13%-20% |
| Seitan | 5-8 | 18%-25% |
| Lentils (Sprouted or cooked) | 12-13 | 9% |
| Brussels sprouts (cooked) | 14 | 2.6% |
| Sprouted soy or mung beans | 10 | 3% |
| Quinoa (Cooked) | 27 | 4.4% |
| Flax seeds | 29 | 18% |
| Chia seeds | 29 | 17% |
| Raw oats | 29 | 13% |
| Chickpea flour | 17 | 22% |
| Raw Cashew Nuts | 30 | 18% |
| Sesame Seeds | 35 | 17% |
| Green Peas (cooked) | 15 | 5.2% |
| Avocado | 80 | 2% |
| Millets (Cooked) | 34 | 3.5% |
| Hazelnuts | 42 | 15% |
| Raw spinach | 8 | 2.9% |
Conclusion
Veganism impacts environment by reducing the carbon footprint which is why it is becoming more popular every day, and for a good reason! The vegan diet is not only environmentally friendly and animal-friendly but also helps you lose weight and improve your health by eliminating processed foods. Vegan diets are also much more nutritious than traditional diets.
The main reason why people have trouble sticking to a vegan diet is that they don’t know what to eat. I hope you got some tips on how to stay motivated and healthy while eating a vegan diet!
This guide contains all the tricks and tips to help you start on the right foot so you can begin eating vegan foods today! What are some of your favorite vegan foods? Please share them with us in the comments below!
