Soy protein is a healthy and versatile option for plant-based diets, found in tofu, tempeh, edamame, and soy milk, with many health benefits associated with 2-4 servings a day, according to a 2016 review in Nutrients.
Seitan is a protein-rich, wheat-based meat substitute with a chewy texture, containing 20g of protein per 3-ounce serving.
Nooch, or nutritional yeast, is a great vegan source of vitamin B12 and has a unique cheesy, umami-rich taste, containing 4 grams of protein per 2 tablespoons.
Whole grains, such as quinoa, wild rice, oats, and buckwheat, are high in protein, fiber, and essential nutrients, making them a versatile addition to any meal.
Green vegetables such as spinach, Brussels sprouts, and green peas are often overlooked as sources of protein, but they offer decent amounts of protein along with fiber, vitamins, and minerals.
Sprouted grain bread is a protein-packed option for sandwiches, toast, and other meals, with one slice containing 4 to 5 grams of protein, per the USDA.
One large russet potato with skin contains 8 grams of protein, making it a wholesome addition to any diet.
Legumes like beans and lentils are a budget-friendly, versatile source of plant protein, with lentils containing up to 18g per cup and beans ranging from 10-18g per cup depending on the type.
Seeds can be a great source of protein and fiber in a vegan diet, with pumpkin seeds, hemp seeds, and tahini containing 8.5, 9.5, and 5 grams of protein per serving, respectively.
Nuts and nut butter are a great source of protein in a vegan diet, with options like almonds, walnuts, cashews, and peanut butter offering 6.6-9 grams of protein per 1.5 oz or 2 tablespoons, per the USDA.
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