Vegan High-Protein Diet

A vegan high-protein diet is easy to design, flavorful and healthy. While meat (including fish and chicken), eggs, and dairy are all off the table, so are the fat and calories contained in those choices. The remaining protein choices have much to recommend them. They work well in combination with other foods to provide flavorful and diverse meal choices. They contain trace minerals, fiber and essential amino acids vital to health.

Grains

Quinoa, millet, rye and couscous have some of the highest amounts of protein among grain selections. Unusual and exotic grains like teff and amaranth offer variety in texture and flavor. Grains can stand alone in a meal or can be cooked in combination with one another, topped with savory vegetables or used to make sweet desserts.

Staples such as corn and rice also provide protein. It is not necessary or recommended to choose a high-protein option for every meal. Aim for a variety of foods to keep your palate pleased and active, to satiate hunger and to provide an array of vitamins and minerals.

Beans

Recent dietary guidelines suggest that bean consumption should be tripled--beans are that nutritious. They are full of antioxidants, and the fiber and water they contain help the stomach to feel full, helping you to eat less.

Complementing proteins was a complex process once undertaken to give vegetarians and vegans all of the needed amino acids, but this effort has been shown to be unnecessary. The high-quality proteins that are available to vegans provide these essential components by themselves (or when several choices are eaten throughout the day).

Tofu

Tofu is a curd made of soybeans. It is another food with a very high protein content, plus essential omega-3 fatty acids. Tofu is a highly adaptable food product, able to absorb the flavors of other ingredients and spices. It can be served by itself or used as a component in a larger dish. Soft or silken tofu is used in fruit smoothies and mousse desserts. The more firm forms can be marinated, fried or added to salads.

The protein content of soybeans is far higher than that of other beans. Tempeh and miso are other soybean products that provide complete proteins. Miso can be used like bouillon and as a soup base.

Nuts

Nuts and seeds such as peanuts, almonds, and sunflower and pumpkin seeds pack energy and healthy fats alongside protein. Nut butters can be blended into sauces and used as sandwich spreads.

Vegan diets have a good balance of nutrients only if the individual chooses wisely. They are typically lower in protein than an average American diet, but the need for daily protein intake is only about .36 g per pound of body weight. Too much protein can tax the kidneys, weaken bones and lay the foundation for disease.

Vegetables

This may be surprising, but vegetables do contain protein of their own. It forms their cell structure. Spinach is especially high in protein, as are artichokes, peas and collards. Vegetables are a major source of vitamins and, as a source of protein, contain far fewer calories and fat than almost any other protein.

Choose two or three of each of these components to formulate meals and snacks and you will have a healthy, high-protein vegan diet.