Affordable options to help boost your protein on a plant based diet.

Right now it is easier than ever to successfully follow a plant based diet. At every grocery store nowadays, you can find one if not several vegan protein options, whether in the form of a meat replacement like Beyond Meat, or lentil pasta like Chick-a-pea or Banza.

But what if you are one of the few who can’t tolerate, or dislike soy? Or gluten like in seitan? In that case it can be a little harder to meet your protein needs (I know from experience).

I am not fully plant based or vegan, but I do have a few dietary challenges that make me lean toward a plant based diet. Im now allergic to both fish AND eggs since getting covid, so I can’t eat either of those or products that contain them. Dairy is a trigger for my rosacea so I try to avoid that as well. I have basically healed my rosacea but occasionally it will pop us in a slight flare.

That being said–I have to avoid alot of what most people consider great sources of protein. I know there are many people out there that avoid these products as well, whether for allergies or ethical reasons, so I wanted to share a few of my personal favorites that I lean on when I’m trying to bump up my protein.

This is not a comprehensive list, but just a handful that I use on a regular basis.

Pumpkin Seed Tofu

Foodies Vegan Pumfu is one of my favorite sources of plant protein. It is packed with plant protein (17 grams per serving!), it has a mild & nutty flavor, and a creamy texture. You can use it the same way you would soy tofu as well. It is also a good source of healthy fat, and minerals like iron & magnesium.

Where to buy: Whole Foods

Foodies Vegan website: https://shorturl.at/v20gM

Legume Based Rice

One of the most affordable and easy to add protein sources is legume rice ( or pasta). These last a very long time in the pantry, and you can toss them in salad, soup, or eat as a side dish. This brand is from Whole Foods, but there are other stores like Aldi that have their own brand as well as brands like Banza. In this brand, the chickpea/pea contains 9 grams of protein per serving while the lentil rice contains 10 grams. That’s amazing for 1/4 cup! Regular rice has around 3 grams depending on the type.

Where to buy: Whole Foods Market

Other brands: Thrive Market, Aldi, Banza

Tejari Protein Powder

Tejari and Co. is a brand I started using recently, I do alternate brands but this is what I’m using at the moment. The ingredients list is so wonderful, and full of real foods like chia seed, pumpkin seeds, dates and real vanilla! They have other flavors as well but vanilla is the most versatile so I use that. This protein contains 20 grams per 4 tbsp serving.

Where to buy: https://shorturl.at/r0XnK

Chickpea Tofu

I found this brand a few years ago from their regular tofu but I recently found this chickpea tofu at Whole Foods as well. It is really creamy and I think it would be a great way to make a dairy free sauce without adding alot of extra fat like with a cashew based sauce. It only brings 4 gramps per serving, but like I said, adding it to other foods to boost protein is also a good way to use it.

Where to buy: Select Whole Foods and Kroger

Almond Powder

I absolutely LOVE this almond powder from Barney Butter! It is my go-to vegan protein for oats and yogurt bowls. It is one of the only expeller pressed nut powders I can find, and adds 6 grams of protein per 2 tbsp, and is barely noticeable! Almonds are amazing for the skin as well due to vitamin e and zinc. This is a great way to add protein and minerals without added calories or fat if you are worried about that. Also it’s very cheap!

Where to buy: https://shorturl.at/LabD7

Lightlife Chickpea Tempeh

I came across chickpea tempeh at Meijer one day and got so excited I bought all of them! Tempeh is one of the best plant protein sources due to its fermented nature, making it easier to digest. The chickpea tempeh isn’t as high in protein as the soy version, but it still does bring 8 grams per 3 oz serving.

Where to buy: Select Kroger stores and Meijer stores

These are just a few of my own personal favorites but there are soooo many options out there depending on your needs. I like to stick to whole food sources as much as I can for the skin and health benefits, but if you aren’t watching sodium or oils then you can find many plant based alternatives that are soy free like burgers and other foods like that.

Do you have any favorites I didn’t mention? I’d love to try your suggestions!

Also if. you are interested in going deeper with your nutrition or want guidance on how to eat to fuel your fitness, check out my Nutritious Beauty & Wellness membership!

See you next time

Shauna