Today, more and more people are interested in vegan / vegetarian lifestyle or restricting the consumption of animal products. This often leads to the question – how to get the right amount of protein through plant foods, especially for  vegan/vegetarian athletes. Fortunately, many high protein foods are also found in the plants, but must be properly combined to increase their biological value, ie. to become complete proteins.


And these are the top heroes:


  1. Spirulina

Spirulina is a real treasure for people who do not consume animal products. These are blue-green algae that contain about 8 grams of protein per 2 tablespoons. They are also rich in iron, vitamin B-12, magnesium, riboflavin, potassium and manganese.

  1. Seitan

Also known as vegetarian meat, this is a product made from wheat protein (gluten). It is widely used in Asian and vegetarian cuisine. There are many ways in which it can be prepared – mixed with different spices, breaded and even grilled. An interesting fact is that when cooked in soy sauce, seitan becomes a complete protein, because the amino acid lysine is added to it. 100g of this product contains about 25g of protein, a fair amount of selenium and small amounts of iron, calcium and phosphorus. However, it should be avoided by people suffering from gluten intolerance and autoimmune diseases.


  1. Peanut butter

Loved by many, peanut butter has a great taste and a fair amount of unsaturated fat, as well as protein. We can get about 7 grams of protein with only 2 tablespoons. But it is important to note that peanut butter is quite caloric and you shouldn’t eat big ammounts of it if your goal is to lose weight.


  1. Black beans

It is an excellent source of fiber, protein, folate (the natural form of Vitamin B9 which is found in foods and is especially important during pregnancy), also iron and magnesium. 100g of black beans contain about 22g of protein. We can add it to salads, soups, stews and more.


  1. Almonds

Almonds are another good source of plant-based protein. There is about 21g of protein in 100g of this product. They also provide a good amount of Vitamin E, which is beneficial for the eyes and skin.


  1. Tempeh

Tempe is a high-protein soybean product made through controlled fermentation of soybeans. Various flavors are added to it. This is one of the best meat substitutes, often shaped like a vegetarian burger. As is known, soy and soy products are a complete source of protein, that is, they have all the essential amino acids that the body cannot synthesize on its own. Tempeh contains about 20 grams of complete protein, calcium and iron.


  1. Lentils

We all know this traditional food for our cuisine. It is a great source of fiber, vitamins, minerals and phytonutrients. Lentils can provide us with about 9 grams of protein per serving, making it another great choice for anyone who wants to eat healthy. In addition, it is rich in antioxidants that fight free radicals in the body.


  1. Chickpeas

Chickpea is a legume plant. It can be added to stews, curry, baked in the  oven, and also made to hummus. A boiled glass contains about 15 grams of protein and is another great source of folate, fiber, phosphorus, potassium, and iron. Some studies suggest that chickpeas can reduce bad cholesterol and help lower blood sugar.



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