The Best Vegan & Vegetarian Protein Options

by Michelle on July 3, 2018

If you are wanting to transition to a more plant-based lifestyle – the one thing people struggle with most is finding good sources of protein – These are the best vegan and vegetarian protein options!

Whether you’re a strict vegan, a vegetarian, or you just want to avoid meat for a while the following information might help you navigate our 1234 Diet regardless of your reasons. You can eat the following as part of the protocol or simply as part of a diet of your own design. Please be aware that these options will provide slower weight loss on average and might stall weight loss as well. The items should be varied with each meal and each day. The below-serving sizes and calories are average amounts without listing specific brands for each item. Be sure to read all labels carefully and stay close to the serving size and calories listed.

Tofu:
Extra Firm 1 oz. 30 Cal.
Firm 1 oz. 28 Cal.
Regular (medium firm) 1 oz. 23 Cal.
Soft (silken) 1 oz. 20 Cal.
Meat substitutes 1 oz. 50 Cal. (Miso Soup w/Tofu & Spring Onions pre-pkgd.: 1 Cup = 95 Cal.)

Non-Dairy Milk: (select unsweetened varieties)
Almond Milk – plain/unsweetened 1 Cup 40 Cal. Vanilla 1 Cup 30 Cal.
Hemp Milk – plain/unsweetened 1 Cup 80 Cal. Vanilla 1 Cup 75 Cal.
Rice Milk – plain/unsweetened 1 Cup 120 Cal. Vanilla 1 Cup 130 Cal.
Coconut Milk – plain/unsweetened 1 Cup 45 Cal. Original 1 Cup 80 Cal. Vanilla 1 Cup 110 Cal.
Soy Milk – plain/unsweetened 1 Cup 90 Cal. Light original 1 Cup 70 Cal. Vanilla 1 Cup 100 Cal. Light vanilla 1 Cup 70 Cal.

Protein Powder: (select unsweetened varieties)
Flavored or Unflavored 20 – 30 grams 80 – 120 Cal. (grains, greens, hemp, rice, seeds, veggies, etc.) (AVOID: whey protein powder)

Tempeh: Plain (fermented soybeans) 1 oz. 60 Cal.

Seitan: Strips/Cubes – plain (wheat gluten) 3.5 oz. 130 Cal.
Ground/Crumbled – plain 3.5 oz. 117 Cal.

Peas:
Snow, Sugar Snap (in pods) – raw/whole 1 Cup 26 Cal.
Green Peas (out of pods) – raw 1 Cup 117 Cal.

Chickpeas:
Garbanzo Beans – canned ½ Cup 130 Cal.
Hummus 1 Tbl. 27 Cal.

Beans:
Green Beans (Snow, String) – raw (half-inch pieces) 1 Cup 40 Cal.
Edamame (in pods) – raw/steamed 10 pods 30 Cal. (out of the pods = too many calories/avoid)
Mung Bean Sprouts – raw 1 Cup 31 Cal.
Kidney Beans – raw/uncooked ¼ Cup 155 Cal.
Canned ½ Cup 108 Cal.
Black Beans – raw/uncooked ½ Cup 166 Cal.
Canned ½ Cup 110 Cal.
Pinto Beans – raw/uncooked ¼ Cup 168 Cal.
Canned ½ Cup 120 Cal.
Lentils – raw/uncooked ¼ Cup 170 Cal.

Seeds:
Sunflower Seed Kernels (with or without salt) 1 Tbl. 95 Cal.
Chia Seeds (raw) 1 Tbl. 70 Cal.
Flaxseeds (Linseeds) – raw 1 Tbl. 75 Cal.
Ground Meal 1 Tbl. 40 Cal.
Hemp Seeds – raw/shelled 1 Tbl. 55 Cal.
Sesame Seeds – whole/dried 1 Tbl. 30 Cal.
Sesame Butter (Tahini) 1 Tbl. 100 Cal.

Nuts: (high calories for minimal amount…use minimally and with caution for best results)
Almonds – raw (about 24 nuts) 1 oz. 164 Cal.
Walnuts – raw (about 14 halves) 1 oz. 195 Cal.
Cashews – raw (about 18 nuts) 1 oz. 165 Cal.
PistachioVegan & Vegetarian Protein Options

Whether you’re a strict vegan, a vegetarian, or you just want to avoid meat for a while the following information might help you navigate our 1234 Diet regardless of your reasons. You can eat the following as part of the protocol or simply as part of a diet of your own design. Please be aware that these options will provide slower weight loss on average and might stall weight loss as well. The items should be varied with each meal and each day. The below-serving sizes and calories are average amounts without listing specific brands for each item. Be sure to read all labels carefully and stay close to the serving size and calories listed.

 

Shares 0

Leave a Comment

Previous post:

Next post: