Top Sources of Protein for Vegans & Vegetarians – No Meat? No Problem!
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Ever been told you “need meat to get protein”?
Well, that’s a myth we’re busting today. Whether you're vegetarian, vegan, or just looking to reduce your meat intake, plant-based protein can totally cover your daily needs—if you know where to look.
Let’s dive into some easy, powerful, and tasty sources of protein (minus the animal products).
✅ 1. Legumes – The OG Plant Protein
Think: Lentils, Chickpeas, Beans (Rajma, Black Beans, Kidney Beans)
Protein Punch: 15–18g per cooked cup
Also high in iron, fiber, and keeps you full longer.
💡 Pro tip: Pair with rice or whole grains for a complete amino acid profile.
✅ 2. Tofu, Tempeh & Soya Chunks – The Vegan Paneer
- Tofu: 10g per ½ cup
- Tempeh: 15g per ½ cup
- Soya Chunks: 52g per 100g (dry)
You can stir-fry, grill, or add these to curries and wraps. Also amazing for gym-goers 💪
✅ 3. Quinoa – The Grain That’s Actually a Seed
- Complete protein with all 9 essential amino acids
- ~8g protein per cooked cup
- Gluten-free and great in salads, bowls, or even dosas!
✅ 4. Whey Protein (Vegetarian, Not Vegan)
If you’re a vegetarian who consumes dairy, whey protein is one of the quickest, cleanest ways to boost your protein intake.
- Contains all essential amino acids
- Supports muscle recovery, fat loss, and strength
- Just mix with water or milk—done in 30 seconds!
🛒 Explore our Whey Protein Collection
✅ 5. Nuts & Seeds
Includes: Almonds, Peanuts, Walnuts, Pumpkin Seeds, Chia Seeds
Protein: 5–10g per 28g (about a handful)
Also loaded with healthy fats, magnesium, and zinc
🥜 Snack smart: Make a trail mix or add chia seeds to your smoothies or oats.
✅ 6. Plant-Based Protein Powders
For vegans, look for blends made from:
- Pea Protein
- Brown Rice Protein
- Hemp Protein
Great for post-workout recovery or when you’re short on time.
🌱 Tip: Choose one with a complete amino acid profile for muscle-building.
✅ 7. Dairy Products (For Vegetarians)
- Paneer: 14g per 100g
- Greek Yogurt: 10g per 100g
- Milk: 8g per glass
🎯 Best part? These also give you a calcium boost.
🧠 How Much Protein Do You Really Need?
Quick Guide:
- General population: 0.8g protein per kg of body weight
- Active/gym folks: 1.2–2g/kg of body weight
🔍 Example: If you weigh 60kg and are moderately active, aim for ~80–100g of protein daily.
📌 Final Thoughts
You don’t need to rely on meat to build strength or stay fit. With a smart mix of the sources above, you can hit your protein goals—the plant-powered way 🌱💪
And if you're looking for a quick protein boost post-workout, check out our handpicked whey proteins here.