Vegan protein sources

A vegan diet is a diet in which all animal products are avoided. This means that not only meat, fish and dairy products, but also eggs, honey and gelatine are taboo. A vegan diet can have many good benefits, but it can also be challenging to get all the nutrients you need. In particular protein is important for the regeneration and the buildup of muscle tissue as well as for many other bodily functions. In this regard, it can be a challenge for vegans to find sufficient protein sources. In this post, we'll look at the best different plant-based protein sources and vegan products that can support a balanced and protein-rich diet.

Plant-based protein sources

• Legumes such as soybeans, chickpeas, lentils and beans are a good source of plant-based protein and are therefore considered the best food for vegans. They are rich in protein and fiber and also provide many important vitamins and minerals. Soybeans are particularly rich in protein and contain all nine essential amino acids that the body cannot produce itself. Chickpeas are a good source of iron and zinc, while lentils are rich in folate and fiber. Beans also contain a good amount of protein and fiber and can be used in a variety of dishes, from soups and stews to salads and dips. Tasty recipes with pulses can be found on our blog and our Instagram channel.

• Nuts and seeds are another excellent plant-based source of protein. Almonds and cashews are rich in protein, fiber and unsaturated fatty acids, which can support the cardiovascular system. Chia seeds and hemp seeds are also a good choice as they are rich in omega-3 fatty acids and antioxidants. Chia seeds are also high in fiber and can easily be mixed into cereals, smoothies or yogurt. Hemp seeds have a nutty flavor and are a great addition to salads or smoothies. A healthy snack with nuts and seeds are also the muesli bars from LiveFresh. 

• Cereals such as quinoa, oat flakes, bulgur and wholemeal bread also contain a certain amount of protein. Quinoa is particularly nutritious and contains all nine essential amino acids. Oatmeal is an excellent source of soluble fiber and can help lower blood cholesterol levels. Bulgur is a good source of manganese and B vitamins and can be used in salads, soups and side dishes. Wholemeal bread is also high in fiber and nutrients and can be used as a base for sandwiches and toast. A simple and delicious breakfast with oatmeal, to take away are the Oatmeal Cups or the vegan muesli bars.

Do you have little time to cook, but want to eat vegan and get enough protein? Then these healthy bowls are just the thing for you: LiveFresh offers vegan bowls in many different flavors - with a focus on low carb and high protein. The dishes are the ideal basis for a healthy, vegan diet and can be prepared in just a few minutes.

Are you looking for an all-round carefree package to lose weight? That's exactly what LiveFresh has the food cleanse developed – Low carb, high protein and 100% vegan. The weight loss cure contains everything you need - from breakfast to dinner and some snacks you are fully supplied every day. The ready-made nutrition plan guides you through the entire diet. You will also be accompanied by a sports and yoga program and recipe ideas for after the diet. food cleanseso that the yo-yo effect doesn't stand a chance.

Protein-rich vegan products

There are also many good vegan products with a high protein content on the market that can serve as meat substitutes or dairy alternatives. These products often offer a good alternative for people who miss the taste of meat or dairy products but have nevertheless opted for a plant-based diet.

Meat substitutesThe best-known meat substitutes for a vegan diet are tofu, tempeh and seitan. All three are rich in protein and are a good alternative to animal products.

• Tofumade from soybeans, is a versatile ingredient that can be used in many different dishes, from tofu marinade to crispy tofu with black sesame and tahini-sesame-peanut sauce to vegan Asian noodles with tofu and peanut-sesame sauce everything is possible and super tasty.

• Tempeh is a fermented soy product that is also rich in protein and fiber. It has a nutty taste and can be fried, baked or grilled.

• Seitan is made from wheat protein and has a meat-like texture. It can be used as a burger patty, schnitzel or steak substitute.

In our vegan bowls contain various meat alternatives based on pea protein, wheat protein, chickpeas or soy protein, so that there is something for every taste with three different characteristics, from shredded chicken to beef strips and minced meat.

Milk alternatives: Soy milk, almond milk, oat milk and coconut milk are four of the most popular milk alternatives for vegans. Soy milk is one of the best plant-based milk sources for protein and has a mild flavor similar to cow's milk. Almond milk has a sweeter taste and is rich in vitamin E and unsaturated fatty acids. Although oat milk is high in fiber, it can spike blood sugar levels and trigger cravings. Coconut milk is made from the meat of the coconut and has a rich, creamy flavor that is great for cooking and baking.

Tips for optimal vegan protein intake

• Combine different sources of protein: A good way to ensure that you get all the essential amino acids is to combine different protein sources. For example, pulses can be combined with grains or nuts and seeds to create a complete protein source. A serving of hummus with wholemeal bread or quinoa with vegetables and almonds are just two examples of protein-rich meals.

• Consideration of individual protein requirementsIndividual protein requirements depend on various factors, such as age, gender, weight and activity level. For adults, a protein intake of 1g per kilogram of body weight per day is recommended. However, people who are particularly active or want to build muscle may need more protein. It is therefore important to individual protein requirements and plan accordingly.

• Consideration of other nutrients: When following a vegan diet, care should also be taken to ensure an adequate intake of other nutrients, such as iron, calcium and vitamin B12. Plant foods rich in iron include pulses, nuts, seeds and green vegetables. Calcium-rich plant foods include green vegetables, nuts and seeds, as well as calcium-fortified plant-based dairy products. Vitamin B12 can be obtained from fortified plant foods or food supplements. A balanced and varied diet can help to ensure that you get enough of all nutrients.

Frequently asked questions about vegan protein sources:

What are good vegan protein sources?

There are many good vegan sources of protein, including legumes such as beans, lentils and chickpeas, nuts and seeds such as almonds, cashews, chia seeds and flaxseeds, soy products such as tofu and tempeh, and whole grains such as quinoa and oatmeal.

How much protein does a vegan need per day?

The recommended daily protein intake for a plant-based diet is similar to that for meat eaters and depends on various factors such as age, gender and activity level. The average recommended protein intake for adults is about 1g of protein per kilogram of body weight per day.

Are vegan protein sources complete proteins?

Many vegan protein sources do not contain all the essential amino acids that the body needs to make protein. However, a combination of different protein-rich foods can provide all the essential amino acids. For example, legumes and whole grains can be eaten together to get all the essential amino acids. 

Which plant foods are rich in iron?

Plant foods that are rich in iron include legumes such as lentils and beans, green leafy vegetables such as spinach and kale, nuts and seeds such as cashews and pumpkin seeds, and dried fruits such as apricots and raisins.

Can you get enough B12 as a vegan?

Vitamin B12 is usually found in animal products such as meat, dairy products and eggs, so it can be difficult to get enough B12 from a purely plant-based diet. However, vitamin B12 requirements can be met by consuming fortified foods such as soy milk, breakfast cereals or supplements.

Are vegan protein sources more expensive than animal protein?

It depends on what type of protein source you buy. Some vegan protein-rich foods like beans and lentils can be very inexpensive, while others like nuts and seeds tend to be more expensive. In general, however, there are many affordable vegan foods.

How can I build muscle as a vegan?

To build muscle on a purely plant-based diet, it's important to consume enough protein, do regular strength training and eat enough calories to fuel your body.