How to get Protein as a Vegan

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How to get Protein as a Vegan

I hear it all the time “where do you get you protein if you don’t eat meat?” “How do you get your protein?” Some meat eaters will never stop asking this just because they don’t know any better and they have not educated themselves about where to get protein from.

I admit even myself before I became Vegan the first picture that came to my head about Vegans and Vegetarians was skinny hippie looking people, never athletic strong-looking people. But this stereo type couldn’t be further from the truth. There are many Vegan athletes like Calesthetics God Father Frank Medrano, World Record breaking Storngman Patrik Baboumian, Track and field legend Carl Lewis and Pro surfer Tia Blanco just to name a few.
So how do you get protein as a Vegan? Here are 10 Vegan foods that have a lot of protein.



#1 – Lentils

Lentils have about 25-30g of protein per 100g that’s more than any meats and on top of that is super low in fat high in fibre and has more nutrients it’s totally a win win situation to eat them and they leave you more satiated then just eating meat.

How to use them: They go great in curries and soups and are really good with rice dishes in general.



#2 – Vegetables

Surprise! Surprise! Yes Vegetables have a lot of protein as well! In fact Broccoli has more protein than chicken and beef per 100 calories! Amazing right! So make sure to eat your greens!

How to use them: Veges pretty much go with nearly everything curries, soups, pasta, lasagna, Mexican everything amazing has some kind of vegetables in it go get creative and add them to everything you can.



#3 – Beans

Of course beans! They are amazing they are what make Mexican food Mexican and everyone loves Mexican food! On top of that on average you will get about 20-30g of protein from 100g of beans! Again more fibre, protein and nutrients than meat with much less fat.

How to use them: Mexican food of course! Curries, stews and again Mexican!



#4 – Tofu

Now I know some people don’t like the taste and most people don’t know how to prepare it properly but you can buy already marinated and prepared tofu from most super markets and they taste great! So go find them! Seriously the marinated prepared tofu taste so good you can eat it by itself.

How to use them: In Curries, Sushi, Rice dishes, Salads



#5 – Non-Dairy Milk

This includes Almond, Soy, Rice, Macadamia, Coconut, Hazelnut, Hemp, Quinoa and Cashew milk. Depending on what you choose to consume it can give you about 5-10 grams per cup of milk.

How to use them: In Cereals, Oat meal, Smoothies, Curries, Baking or by itself


#6 – Nut butter

Peanut butter, Almond butter, Cashew nut butter, Walnut butter, Coconut butter, Brazil nut butter ect.  On average you will get about 5-10 grams of protein per 20g of nut butter. It tastes amazing and goes well with so many things.

How to use them: On bread, in smoothies, on oatmeal, in baking, in medjool dates

Now I know some people may love nut butter but don’t eat as much as they would like to because of the fat content. Well guess what? Problem solved with PB2 Powdered Peanut Butter!

PB2 is Powdered Peanut Butter that you mix up to make your own peanut butter with 85% less fat !!! Amazing right? It comes in Traditional flavour and chocolate peanut butter flavour 😛😋

Check it out here: Bell Plantation PB2 Powdered Peanut Butter

#7 – Quinoa

Per 100g you will get 13g of protein BOOM! That is a lot from a grain. It has a great texture as is a good change from rice every if you wanna try something new or want or need more protein in your diet.

How to use them: With curries, soups and salads


#8 – Oats

When it is cold and you need something warm for breakfast or you want to make a nice dessert with oats are perfect and give you about 14g of protein per 100 grams! BOOM! Everyone loves a warm porridge on a winter’s day!

How to use them: Oatmeal, desserts, baking and making snack bars



#9 – Tempeh

Similar to Tofu it is another substitute that goes great in salads and curries when marinated or prepared correctly and it will give you about 20g of protein per 100g!

How to use them: In Curries, Sushi, Rice dishes, Salads



#10 – Protein Powder

Last but not least protein powder probably the most cost effect way of getting protein into your diet which will give you about 20-30 grams of protein per 25g depending on which brand you buy.

How to use them: Add them to smoothies, oatmeal use them in baking.




What are the best Vegan protein supplement to use?



My Personal Recommendation Sunwarrior Protein powder

Most of the Vegan protein powder I have used has been Sunwarrior the powder mixes easily it tastes great and it has a full amino acid profile which is what you need when getting protein supplements. It is made with Raw Wholegrain Brown Rice and is non-GMO, allergen free, soy free and dairy free and there are also USDA organic options.

If your thinking trying it choose your favourite flavour and check out nutritional information here:

Sunwarrior – Classic Chocolate

Sunwarrior – Classic Vanilla

Sunwarrior – Classic Plus Vanilla

Sunwarrior – Warrior Blend Vanilla



Bonus #1 – Who loves cookies ?

Because we all love cookies and why not put protein and cookies together? ” Len and Larry’s” cookies did just that and are amazing! now I wouldn’t be eating this every day hahah but as a nice treat and convenient snack on the go it is perfect. It has a whopping 16g of protein per cookie! hmmmmm Cookies 🙂

Get all the flavours here in one pack:
Lenny & Larry’s The Complete Cookie, 8 Flavours (Pack of 16)

Or just get a pack of 12 of my personal favourite flavour DOUBLE CHOC CHUNK here:
Lenny & Larry’s The Complete Cookie, Double Chocolate (Pack of 12)




Bonus #2 – Need another snack ?

Clif bars are the perfect snack when you are on the go and are amazing for energy when hiking and bush walks and they taste amazing and will give you 10g of protein per bar. What flavours are there?

Why not get them all ? Get all the flavours in one pack here:

Clif Bar 12 Bar Variety Pack, 1 Bar of each Flavour



Share this post If you learnt something from this post or you just love cookies 🙂





  • Jen

    Yeeeah I will get my protein cookies , I miss them so much 😋😋😋

    June 24, 2017 at 3:06 pm
    • Jay
      Global Jay

      hahaha yes they are so good! 🙂

      June 25, 2017 at 11:27 am

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