What are the best vegan protein sources for active people?

February 12, 2015


"Where do you get your protein?" is a question all vegans (and many vegetarians) have heard too many times to count. As plant-based fitness has exploded over the past few years, this question is becoming more and more cliche. But it still persists!


There are many excellent plant-based sources of protein! Here are just a few:


- fresh edamame (20g of protein in 1 cup)

- dry roasted edamame (half of their weight is pure, complete protein)

- quinoa

- all legumes

- all nuts and nut butters

- non-dairy milks

- tofu

- tempeh

- seeds: hemp, flax, chia, sacha inchi, pumpkin, etc.


The key is to eat a varied, whole foods-based diet, and you'll get enough protein. All foods contain the building blocks of protein (amino acids), and most foods contain at least some ready-made protein. Did you know 100g of rolled oats contains 16g of protein?


I eat about 120g of protein per day on a 100% plant-based diet, which is 4 times the amount required for a female of my weight and size! My protein intake is based on the amount of weight lifting I do.



Wanna figure out your macros and make sure your nutrition is supporting (not sabotaging) your fitness goals? Check out my nutrition coaching.




Calories and macros on a vegan diet: A free e-book for you!



Calories and macros on a vegan diet: A free e-book for you!​​Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less.













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