Introduction

A protein and calorie-restricted vegan diet is both healthy and beneficial to human health. Research finds that a vegan diet is richer in protective nutrients and lower in saturated fats. It also means that by adopting vegan diets, one may also be able to maintain the right body weight without compromising on fat, carbohydrate and protein intake.

The essence is to select low-calorie vegan proteins to substitute energy-dense animal meats and dairy foods. So with some simple swaps, it is very much conceivable to stick to a high protein, low-calorie vegan plan without ever feeling hungry or deprived. This article will highlight nineteen of the best high-protein low-calorie vegan foods that you can take.

1. Tofu

Tofu is a vegan diet staple, and it contains 10g protein per 94 calories. This texture is perfect for many recipes where it is used and is an excellent substitute for meats in breakfast dishes and vegan “meat” balls, among others. Choose extra firm or firm tofu to get even more protein per portion, and look for calcium-enhanced tofu if you are on a calcium-restricted diet.

2. Edamame

This popular appetiser provides 17g of protein per cup and packs only 189 calories per cup. It is good to incorporate shelled edamame into your salads, bowls, or stir-fries for the protein content. They also stand as a good high-protein snack.

3. Lentils

Lentils have 18g of protein and 230 calories per cooked cup; they’re an excellent source of fibre and protein to help you feel satisfied for longer. They can be used in most foods, be it soups or even veggie burgers. For some protein boost, opt for green, brown or beluga kinds.

4. Chickpeas

Otherwise known as garbanzo beans, 1 cup cooked chickpeas has 14.5g protein of a fair 269 calories. Mix them with hummus, incorporate them into salads, or bake them to enjoy crunchy chips. This amazing food can be prepared in so many ways that one would almost think of it as a vegetable.

5. Nutritional Yeast

This vegan superfood has 8 grams of protein and 60 calories for a two-tablespoon serving. Use it to garnish popcorn, pasta, roasted vegetables, or salads for that healthy cheesy taste.

6. Spirulina

Yet, packed with 4g protein in each teaspoon, it is the super green algae and has only 6 calories. Blend it into smoothies, add to juice, or turn your oatmeal or chia seed puddings into a rainbow by adding some colour and nutrients.

7. Hemp Seeds

It is rich in protein, 10g of protein to be precise, with just 166 calories contained in three tablespoons of hemp seeds. It has a slightly mild and nutty flavour, which makes it ideal for use in smoothies, yoghurt, oatmeal, salads, and pesto, among others. It is also important to note that hemp offers the best ratios of protein essential for the human body's needs.

8. Green Peas

Cooked green peas give 8g of protein a serving of 1 cup cooked green peas and it has 125 calories only. They are rich in fibre and protein; they can be enjoyed as a side dish, added to fried rice recipes, included in pasta salad or even blended to prepare a base for a creamy soup.

9. Beans (Pinto, Black, Kidney)

All types of beans are perfect as low-calorie vegetable protein, and they contain approximately 8-10 grams of protein per ½ cup of cooked beans. The calorie content of beans may differ depending on the type of beans but they are normally measured to be between 110-130 calories per half cup cooked. Use beans in dips and spreads, in a tasty burrito or bowl filler, or even bake them into wholesome brownies.

10. Quinoa

The super grain has 8g protein per 222 calories when cooked and served in a cup. Quinoa is an excellent high-protein rice substitute for pilaf, salads or as a cold base for veggie bowls. To get the best out of quinoa, cook it plain, as this grain has a natural, delicate and slightly nutty taste.

Conclusion

In this case, you can notice that meeting protein needs on a vegan diet is quite possible, especially with moderate calorie intake for weight goals. Just incorporate these high protein plant-food categories in the construction of meals for a balanced nutrition diet. Some easy tips on food preparation can help you whip up tasty vegan meals that will help you power your active lifestyle and reduce your waistline in the process.

For the best quality vegan protein and other health supplements, visit Genetic Nutrition!

FAQs

1. Do vegan diets provide enough protein?

Yes, it is very possible to have adequate protein intake when one goes for vegan diets, provided they are well planned. Some of the good quality plant protein foods include tofu, lentils, beans, edamame, oats, nuts and seeds, and green peas. When the plant proteins are mixed in the appropriate ratio, then all the essential amino acids are offered on the buffet.

2. What’s the recommended dietary protein for an individual on a vegan diet per day?

The average protein intake is 0.8-1.0 gm per kg body weight or 0.36 gm per pound of body weight. Thus, a 140-pound person would require about 50-60g of protein per day. Athletes need a bit more, at 1.2-2.0 grams per kilogram of body weight. When the protein requirement rises, it is better to include a number of sources of vegan protein.

3. Which foods can be considered vegan and still contain all of the essential amino acids?

Compared to animal foods, most plant foods such as beans, lentils and rice are classified as incomplete proteins. However, eating some vegan foods such as rice and beans or hummus with whole grain pita make up for a complete protein. Soy products such as edamame, tofu, and tempeh also contain all the nine essential amino acids; thus, it is a complete vegan protein.

4. Are there any plant-based protein sources as effective for muscle gain as whey protein?

Yes, if incorporated correctly, plant proteins can be as efficient in muscle mass promotion as animal protein sources like dairy. Soy, pea, and rice proteins are as effective as whey in stimulating muscle protein synthesis in the post-exercise period. The focus is maintaining sufficient calorie intake and taking enough protein in a consistent manner throughout the day from a diverse array of plant sources.

• Share on:
WhatsApp Deel Tweet Pin it Messenger Email