Vegan protein sources

Vegan protein sources

 

I am going to start compiling some lists and recipes for the vegan fitness people, I had a meeting today with a lady who is vegan and is looking to get into better shape along with tailoring her diet to performance and weight loss. So over the next few months I will be doing a lot of research about the vegan diet, I will be trying out some of the recipes and creating a low calorie high protein vegan diet that makes sense to the normal eater. I have a good understanding about food combinations and how the protein we eat needs to be a complete protein so the diet will be effective at holding onto the muscle we build and low enough in calories that the excess body fat will drop. The list below is the start of my basic ingredients list that will eventually feed the recipes and daily macronutirent build up so that it is easy to build a basic meal plan, I will continue to add to this until all the food combinations are there and the protein counts are available.

 

 

  1. Quinoa
    Protein: 8 grams per 1 cup serving, cooked
  2.  Buckwheat
    Protein: 6 grams per 1 cup serving, cooked
  3. Hempseed
    Protein: 10 grams per 2 tablespoon serving
  4.  Chia
    Protein: 4 grams per 2 tablespoon serving
  5.  Soy
    Protein: 10 grams per ½ cup serving (firm tofu), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto)
  6.  Mycoprotein (Quorn)
    Protein: 13 grams per ½ cup serving
  7. Rice and Beans
    Protein: 7 grams per 1 cup serving
  8. Ezekiel Bread
    Protein: 8 grams per 2 slice serving
  9.  Seitan
    Protein: 21 grams per 1/3 cup serving
  10.  Spirulina with Grains or Nuts
    Protein: 4 grams per 1 tablespoon