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37 tasty meat-free protein sources

1st May 2017 by Jess

Vegan? Vegetarian? Find out exactly how much protein is in a portion of the best plant-based protein sources. This vegan cheat sheet rounds up the top 37 sources of vegan and vegetarian protein, so you can confidently support your healthy lifestyle.

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what are the benefits of plant-based protein?

1. contains amino acids

Protein plays many roles in the human body and without protein our bodies wouldn’t be able to survive and function.

Vegans and vegetarians often have to think more strategically about their protein intake, as the protein-rich meat options are off the table, so eating a source of plant-based protein at every meal is important to round out your overall intake of amino acids throughout the day.

2. saves money

Plant-based sources of protein are often cheaper to buy, especially when you purchase them in bulk!

Traditional sources of protein like meat and fish are typically the most expensive items on the shopping list so choosing to eat more plant-based protein is definitely smart for the wallet.

3. more eco-friendly

Some of the environmental effects that have been associated with meat production are pollution through fossil fuel usage, animal methane, effluent waste, and water and land consumption.

Going meatless is a compassionate step towards showing the world and the food industry that treading lightly is an important part of being an earthling.

4. fun to cook!

Did you grow up eating dinners with traditional meat-based dishes? There are plenty of meat-free recipes out there that are just delicious!

It can be a challenge at first to learn how to cook plant-based protein like tofu or tempeh. Unleash your inner creative chef and challenge yourself to experiment with new flavours and ingredients.

5. good for you

By including a varied nut, seed, bean and grain based diet, you can get a great level of natural protein into your body to fill your nutritional needs. Not only that, but these plant-based options often contain less cholesterol and saturated fat!

The key is knowing the most protein rich sources and how much you need so here’s a handy infographic for you…

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Protein should be high priority for everyone, but eating enough protein is especially important for those following a vegan or vegetarian diet. Make sure you are eating enough protein each day for long-term health.”

Jess, graze nutritionist
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There are plenty of great sources of plant-based proteins for vegans and vegetarians! Many plants contain proteins as well as carbohydrates or healthy fats. It’s important to consider this to help make sure your meals are balanced with the proper portions of these nutrients throughout the day.

You can get a great level of natural protein into your body and fill nutritional needs by including various nuts, seeds, beans and whole grains into your daily diet.

Jess, graze nutritionist

We love using plant-based protein sources in our graze recipes! Here is our complete list of vegan-friendly snacks from the graze kitchen...

click here to shop our vegan protein snacks
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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at jessntom.com for even more.

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