High protein diets help slimmers to build muscle and shed fat.
Meat, dairy and eggs are some of the best sources of the nutrient.
For this reason vegan fitness fans can struggle to get enough of the food type into their meals.
If you’re looking to boost your protein intake, it’s important to learn which plant-based foods to consume.
So what are the best ingredients to focus on?
Ten vegan-friendly protein foods:
Bean curd is one of the best vegan sources of protein.
The product, which is made from soy milk, contains 7g of the food type in every 100g.
It is also a good source of magnesium, copper, zinc and vitamin B1.
There are plenty of delicious ways to eat tofu, including stir frying it or throwing it into a curry.
When snacking during the day, it’s advisable to graze on this low calorie treat.
Eating 100g of edamame beans puts just 122kcal towards your recommended daily intake.
This quantity provides you with 11g of protein and 5g of fibre.
These are both necessary for helping the body to repair itself and flush out toxins.
For every 100g of lentils you consume, you can expect to take in 9g of protein.
As well as being low in calories, the legume is rich in iron and folate.
Boiling and blending into a soup is one of the easiest ways to eat the plant product.
Alternatively, you can bubble away with cumin, onion, garlic and ginger for a tasty tarka dal recipe.
Chickpeas are are naturally high in protein, containing 19g of the nutrient in every 100g.
If you find it hard to get the legume into your diet, it’s advisable to eat houmous.
Just 100g of the delicious treat packs 8g of protein.
The healthy grain packs an impressive 14.1g of the nutrient in every 100g.
Comparatively, the same quantity white rice contains just 3.2g.
As quinoa is a complex carbohydrate, it takes longer to digest than regular rice.
This helps you to feel fuller for longer, which prevents you from over-eating.
6. Chia seeds
These seeds boast 16.5g of protein in every 100g.
While chia products may seem like a daunting ingredient to work into your diet, this isn’t actually the case.
The easiest way to consume the product is by mixing it into your smoothies or breakfasts.
While some eat the flavourless seeds with their yogurt or porridge, others sprinkle a handful into their favourite juices.
7. Vegan nut butters
Nuts are known for being great sources of protein.
Smooth style peanut butter contains 25g of the nutrient in every 100g.
Almond spreads are equally beneficial, with the same quantity packing 21g of the food type.
This grain is rich in dietary fibre, copper, manganese and vitamins B2 and 3.
The low-gluten ingredient also packs 15g of protein in every 100g.
Slimmers can add spelt into hearty soups or salads.
If you’re feeling more adventurous, you can bake it into cakes or pies.
9. Kidney beans
For every 100g of kidney beans, you can expect to take in 100g of protein.
Spice up your weekday meals by cooking them in a meat-free chilli con carne.
Alternatively, you can pop the affordable ingredient into fajitas or burritos.
10. Wild rice
Instead of opting for starchy white rice, go for this alternative.
Wild rice will keep you feeling full, which prevents you from overeating.
It also packs 15g of protein in every 100g, as well as vitamins A, C and E.
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