Vegan Protein Sources
Here is a list of foods that can provide protein in a vegan diet. I’ve included the carbohydrate content of each food to help with high protein/low carb ideas. For example, take note of the significant carbohydrate difference between soy milk and oat milk. Please leave additional ideas in the comments section.
- Tofu (1/2 cup) 20 grams protien 5.4 grams carbs
- Boca burger (1 patty) 19 grams protein 8 grams carbs
- Soy beans (1/2 cup) 14 grams protein 8 grams carbs
- Brown rice protein (1 scoop) 15 grams protein 12 grams carbs
- Hemp protein powder (2 scoops) 15 grams protein 5 grams carbs
- Tempeh (1/2 cup) 15 grams protein 8 grams carbs
- Peanut butter (2 tbsp) 8 grams protein 6.3 grams carbs
- Soy milk, plain (1 cup) 7 grams protein 8 grams carbs
- Kidney beans (1/2 cup) 8 grams protein 13 grams carbs
- Hummus (2 tbsp) 2.2 grams protein 4 grams carbs
- Chickpeas (1/2 cup) 6 grams protein 27 grams carbs
- Oat milk (1 cup) 4 grams protein 24 grams carbs
- Almond milk (1 cup) ** 1 gram protein 8 grams carbs
- Rice milk (1 cup) ** 1 gram protein 25 grams carbs
**Not a good source of protein
Exact nutrient content may vary per brand.
SNACK ATTACK - Here are some simple, easy snack ideas of various calorie levels.
50-75 Calories
1 medium piece of fresh fruit or 1⁄2-1 cup of cut fruit
1 cup raw vegetables with 2 tablespoons hummus
2 saltine crackers with 2 teaspoons peanut butter
100-125 Calories
1 cup nonfat, sugar free yogurt with 1/2 cup fresh or frozen berries
1 plain rice cake with 1/2 tablespoon peanut butter and 1/2 banana
1/2 cup cottage cheese with 1/4 cup berries
1 slice toast with 1/4 cup low fat cottage cheese, sprinkled with cinnamon
Fruit smoothie with 3/4 cup nonfat yogurt and 1/2 cup fruit
1 ounce pretzels
3 fig newton squares
150-200 Calories
1 small corn tortilla wrapped around 1 piece of low fat string cheese with salsa
1 slice bread with mustard, 2 slices turkey breast and slice of tomato
1 small-medium apple with 1 tablespoon
1/4 cup nut and raisin mix
1 cereal bar or reduced fat granola bar
SNACK ATTACK - Here are some simple, easy snack ideas of various calorie levels.
50-75 Calories
1 medium piece of fresh fruit or 1⁄2-1 cup of cut fruit
1 cup raw vegetables with 2 tablespoons hummus
2 saltine crackers with 2 teaspoons peanut butter
100-125 Calories
1 cup nonfat, sugar free yogurt with 1/2 cup fresh or frozen berries
1 plain rice cake with 1/2 tablespoon peanut butter and 1/2 banana
1/2 cup cottage cheese with 1/4 cup berries
1 slice toast with 1/4 cup low fat cottage cheese, sprinkled with cinnamon
Fruit smoothie with 3/4 cup nonfat yogurt and 1/2 cup fruit
1 ounce pretzels
3 fig newton squares
150-200 Calories
1 small corn tortilla wrapped around 1 piece of low fat string cheese with salsa
1 slice bread with mustard, 2 slices turkey breast and slice of tomato
1 small-medium apple with 1 tablespoon
1/4 cup nut and raisin mix
1 cereal bar or reduced fat granola bar
Daytime snacks can help "front load" your day with calories and nutrition. This may help from late night snacking!
ReplyDelete~Marissa
SNACK ATTACK - Here are some simple, easy snack ideas of various calorie levels.
ReplyDelete50-75 Calories
1 medium piece of fresh fruit or 1⁄2-1 cup of cut fruit
1 cup raw vegetables with 2 tablespoons hummus
2 saltine crackers with 2 teaspoons peanut butter
100-125 Calories
1 cup nonfat, sugar free yogurt with 1/2 cup fresh or frozen berries
1 plain rice cake with 1/2 tablespoon peanut butter and 1/2 banana
1/2 cup cottage cheese with 1/4 cup berries
1 slice toast with 1/4 cup low fat cottage cheese, sprinkled with cinnamon
Fruit smoothie with 3/4 cup nonfat yogurt and 1/2 cup fruit
1 ounce pretzels
3 fig newton squares
150-200 Calories
1 small corn tortilla wrapped around 1 piece of low fat string cheese with salsa
1 slice bread with mustard, 2 slices turkey breast and slice of tomato
1 small-medium apple with 1 tablespoon
1/4 cup nut and raisin mix
1 cereal bar or reduced fat granola bar