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Protein 101: The Best Protein Sources for Vegans and Vegetarians

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This is Plant Protein 101 and we're diving in to all things plant based protein. This is an essential guide to plant-based proteins for vegans and vegetarians. This comprehensive blog will answer your most pressing questions about protein, amino acids, and I will share the best sources of plant-based proteins to support your health and wellness goals. Whether you're navigating the transition to plant-based eating or looking to enrich your existing diet with more protein, this blog equips you with the knowledge to embrace a nutritious, protein-rich, plant-based diet confidently!

The Best Protein Sources for Vegans and Vegetarians

I get questions about protein all the time and I felt it was due time to give you the 411! This guide is meant to be informative and educational to help you on your journey to eating more protein, becoming your healthiest self and learning how to best feed your body! While I am not a nutritionist or health practitioner and cannot provide medical advice, I am sharing information based on years of research, personal experience, and consultations with health professionals, to help you maximize your protein intake for your plant-based lifestyle. Protein can be a controversial conversation when it comes to being vegan, plant based or even vegetarian. Chances are you’ve been asked “how do you get your protein if you don’t eat meat?”, right? Well, this guide is about to equip you with information to confidently answer that question, understand the fundamentals of protein and learn the wide variety of plant-based protein sources and how to use them.

So let’s dive into all things protein; I am going to answer the most frequent questions that I personally receive, questions that I used to ask when I first started eating a vegan diet and likely answer the questions you didn’t even think to ask!

What is Protein?

Proteins are large, complex molecules made up of amino acids. They play crucial roles in the body’s structure, function, and regulation of tissues and organs. Proteins are essential for various bodily functions, including building and repairing tissues, producing enzymes and hormones, supporting immune function, and providing energy when carbohydrates and fats are unavailable. Dietary sources of protein can include meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and certain grains.

What are amino acids?

Amino acids are organic compounds that serve as the building blocks of proteins. They are essential for various biological processes in the body, including protein synthesis, hormone production, and immune function. Amino acids contain carbon, hydrogen, oxygen, and nitrogen atoms, along with side chains that give each amino acid its unique properties. 20 standard amino acids are commonly found in proteins. These can be classified into two main categories:

  • Essential Amino Acids: These are amino acids that the body cannot produce on its own and must be obtained from the diet. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
  • Non-essential Amino Acids: These are amino acids that the body can produce on its own, so they do not need to be obtained from the diet. There are eleven non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine.

Are plant proteins complete proteins?

A complete protein is a dietary source of protein that contains all nine essential amino acids in adequate amounts for the body’s needs. These essential amino acids cannot be produced by the body and must be obtained from the diet. Complete proteins are often found in animal products, but many plant based protein sources are complete proteins including:

  • Quinoa: A pseudocereal that contains all nine essential amino acids, making it a complete protein source.
  • Soy: Soybeans and soy products like tofu, tempeh, and edamame are complete proteins.
  • Buckwheat: Despite its name, buckwheat is not a true cereal grain and is a complete protein source.
  • Amaranth: Another pseudocereal similar to quinoa, amaranth contains all essential amino acids.
  • Hemp seeds: These seeds are rich in protein and contain all essential amino acids.
 

While most plant-based proteins are incomplete on their own, combining different plant foods can also create complete protein sources. For example, combining legumes (such as beans, lentils, or peas) with grains (such as rice, wheat, or corn) forms a complete protein when eaten together, as the amino acid profiles of each complement one another. Consuming a varied diet that includes a mix of plant-based protein sources can ensure that you obtain all the essential amino acids necessary for optimal health, even without relying on animal products.

The Best Vegan Protein Sources

If you’re curious about what the best vegan protein sources are look no further than Mother Nature itself! Protein is hidden in so many whole foods, I bet you’re eating more protein than you realize! Below I’ve categorized all the different types of plant based protein sources that you can experiment with.

high protein fruits and vegetables

green vegetables and superfoods including broccoli, asparagus, peas, avocado, sprouts, and leafy greens
  • Legumes: chickpeas, black beans, kidney beans, and split peas, beans, lentils, and peas are rich in protein and fiber.
  • Nuts and Seeds: Nuts such as almonds, walnuts, and cashews, along with seeds like chia, flax, hemp, pumpkin, and sunflower seeds, are rich in protein, healthy fats, vitamins, and minerals.
  • Fruits and Vegetables: Fruits and vegetables are often overlooked as sources of protein, but many of them contain significant amounts, especially in relation to their calorie content.

high protein grains

wooden bowls with brown rice, red quinoa, buckwheat and millet arranged on a bed of grains.
  • Whole Grains: Certain grains like oats, brown rice, and farro contain a notable amount of protein along with other essential nutrients. These grains can be incorporated into meals as a base or side dish.
  • Pseudocereals: Pseudocereals like quinoa, buckwheat, and amaranth are not true grains but offer similar nutritional benefits, including protein, making them valuable additions to a plant-based diet.
  • Seitan: Also known as wheat gluten, seitan is a high-protein meat substitute made from wheat gluten. It has a chewy texture and can be seasoned and cooked in various ways. (Seitan is not gluten free).

SOY PRODUCTS AND VEGAN MEAT ALTERNATIVES

Soy foods including tofu, soy milk, soybeans, and dried soy chunks on a wooden board
  • Soy Products: Soybeans are a versatile protein source, with products like tofu, tempeh, and edamame being popular choices. They offer a complete source of protein, containing all essential amino acids.
  • Plant-based Meat Alternatives: Increasingly popular, plant-based meat alternatives are made from ingredients like mushroom root, soy, peas, or other legumes, and are designed to mimic the taste and texture of meat. 

Unlikely Vegan Protein Sources

Each of these plant based foods have protein! Believe it or not per 100 grams you will find a wide range of protein per item. Check out the list below and be amazed at where protein is often hiding.

  • Tofu: 8-16 grams, depending on variety
  • Tempeh: 19 grams
  • Edamame (immature soybeans): 11 grams
  • Lentils: 9 grams
  • Lupini Beans: 16grams
  • Chickpeas (Garbanzo Beans): 9 grams
  • Black beans: 8.9 grams
  • Kidney beans: 8.7 grams
  • Quinoa: 4.4 grams
  • Seitan (wheat gluten): 75 grams
  • Peas (green or yellow): 5 grams
  • Hemp seeds: 31 grams
  • Chia seeds: 16.5 grams
  • Pumpkin seeds (Pepitas): 30 grams
  • Sunflower seeds: 21 grams
  • Spirulina: 57 grams
  • Nutritional yeast: 50 grams
  • Almonds: 21 grams
  • Peanut butter: 25 grams
  • Cashews: 18 grams
  • Chickpea pasta: 20 grams
  • Leafy Greens: 2.9 grams
  • Brussels Sprouts: 3.4 grams
  • Avocado: 2 grams
  • Peas: 5 grams
  • Broccoli: 2.8 grams
  • Asparagus: 2.2 grams 
  • Artichokes: 3.3 grams 

How Much Protein Do You Need?

The recommended daily intake of protein varies depending on factors such as age, sex, weight, activity level, and overall health. However the Recommended Dietary Allowance (RDA) for protein for the average sedentary adult is about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For example, for a sedentary adult weighing 68 kilograms (150 pounds), the calculation would be: 0.8 grams of protein/kg × 68 kg = 54.4 grams of protein per day

It’s important to keep in mind that this is a baseline recommendation and may need to be adjusted based on individual factors. Athletes, pregnant or breastfeeding individuals, older adults, and people recovering from illness or injury may require more protein.

For active adults, protein needs range from about 1.2 to 2.0 grams per kilogram of body weight per day. To calculate multiply your weight in kilograms by 1.2 for the low end or 2.0 for the high end of the range. For example: a 68-kilogram (150-pound) active adult would aim for roughly 82 to 136 grams of protein daily. Adjust intake based on activity level and individual goals.

Grain bowl with farro, crispy tofu, cucumber tomato avocado salad, hummus, and arugula

can you eat too much protein?

Surprisingly, yes you can! Consuming too much protein can have negative effects on your health. High protein intake over an extended period can strain your kidneys, lead to dehydration, increase the risk of osteoporosis, and cause digestive issues. It’s important to maintain a balanced diet and not excessively rely on protein supplements or protein-rich foods. Make sure that you use the formula above or consult with a nutritionist or your doctor to learn how much protein you should be having daily. 

What Does a Day of Protein Look Like?

Here is what 100 grams of protein looks like in one day! This could be an ideal day of protein for someone weighing 68 kg (or 150 pounds) who is staying active!

  • Breakfast: 1 cup soy milk, 1 serving protein powder, 1 cup fruit, 2 cups spinach, 1 tbsp hemp seeds: 35g protein
  • Lunch: 2 cups kale, ½ avocado, 6 oz high protein super firm tofu, lemon tahini sauce: 36g protein
  • Snack: 3 oz Frozen edamame pods, steamed and salted: 8g protein
  • Dinner: 1 cup cooked red beans, ½ cup basmati rice, 1 cup steamed broccoli: 28g protein

Benefits of Plant-Based Protein

There are so many benefits to eating protein; aside from the fact that it is necessary to survive! Protein helps the body function at its best in many ways. Curious how increasing your protein intake can improve your overall health? Here are some health benefits of incorporating more protein into your diet:

  • Muscle Growth and Repair: Protein provides the building blocks (amino acids) necessary for muscle growth, repair, and maintenance, making it essential for athletes, fitness enthusiasts, and anyone engaging in physical activity.
  • Satiety and Weight Management: Protein has a high satiety value, meaning it helps you feel fuller for longer, which can aid in reducing overall calorie intake and supporting weight management goals.
  • Metabolism Support: Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest and metabolize, which can slightly boost metabolism and calorie expenditure.
  • Bone Health: Protein is important for maintaining bone density and strength, especially when consumed alongside adequate calcium and vitamin D.
  • Hormone Regulation: Proteins are involved in the synthesis of hormones and enzymes essential for various physiological processes, including metabolism, immune function, and mood regulation.
  • Tissue Repair and Wound Healing: Protein is crucial for tissue repair and wound healing, supporting the body’s ability to recover from injuries and surgeries.
  • Immune Function: Some proteins, such as antibodies, play a key role in immune function, helping to defend the body against infections and diseases.
  • Hair, Skin, and Nail Health: Proteins are essential for the growth, repair, and maintenance of hair, skin, and nails, contributing to their strength, elasticity, and overall appearance.

TOFU 101: Different Types of Tofu and Their Benefits

Did you know that there are different types of tofu? I often get questions about the tofu in my recipes; people asking if they can swap out one kind for another. Here is a little breakdown of all the types of tofu!

block of tofu on a wooden cutting board with a knife in the background

What is Tofu?

Tofu, also known as bean curd, is a versatile and nutritious food made from soybeans. It is low in calories, high in protein, and filled with vitamins and minerals. It is also a complete protein containing all essential amino acids. Tofu is made by curdling fresh soy milk, pressing it into a solid block, and then cooling it. The process is similar to the way cheese is made from dairy milk, except that it uses soybeans instead. Tofu comes in various textures, ranging from soft and silky (silken tofu) to firm and extra firm. Each texture has its own unique characteristics and culinary uses. Silken tofu is often used in smoothies, desserts, and sauces, while firmer varieties are suitable for grilling, stir-frying, or baking. Nutritionally, tofu is an excellent source of protein, providing all nine essential amino acids necessary for human health. It is also rich in minerals such as calcium, iron, and magnesium, as well as vitamins like B vitamins and vitamin E.

Silken Tofu

Silken tofu has a smooth and creamy texture, making it ideal for blending into soups, sauces, smoothies, or desserts. Silken tofu typically contains around 8 grams of protein per 3.5-ounce (100-gram) serving.

Give these silken tofu recipes a try:

Firm and Extra Firm Tofu

Extra firm tofu has the firmest texture of all tofu varieties, making it ideal for recipes that require a sturdy texture, such as stir-fries, grilling, or baking. Extra firm tofu typically contains around 10-12 grams of protein per 3.5-ounce (100-gram) serving, similar to firm tofu.

Give these extra firm tofu recipes a try:

Tofu and vegetable skewers with zucchini, squash, bell peppers, onion, mushrooms, and pineapple ready for grill

High-Protein Super Firm Tofu

I use this tofu most often because it’s incredibly versatile, doesn’t need to be pressed, and it’s highest in protein! It has the meatiest texture so it’s great for things like wings, sandwiches, steaks and more. This tofu comes pressed to remove moisture, resulting in an even firmer texture and higher protein content. It can contain upwards of 16 grams of protein or more per 100-gram serving, depending on the brand.

Try these high protein super firm tofu recipes:

my favorite high protein super firm tofu brands:

bowl of vegan chili topped with avocado, vegan sour cream, tortilla strips, and sliced scallions

Soy-Free Tofu Options

For individuals with soy allergies or sensitivities, there are soy-free tofu alternatives made from ingredients like fava beans, pumpkin seeds, chickpeas, almonds, or other legumes. Soy-free tofu options vary widely in protein content depending on the ingredients used, but they typically provide a comparable amount of protein to traditional tofu varieties.

My favorite soy-free tofu options are:

  • Foodies Pumfu: Made from pumpkin seeds, this tofu has 17g of protein per serving!
  • Smiling Hara Tempeh:This is a tempeh with varieties made from black beans, black eyed peas, and hemp seeds.

What is Tempeh?

Tempeh is made by fermenting cooked soybeans with a mold called Rhizopus oligosporus, which binds the beans into a dense cake-like form. Tempeh has a unique texture and flavor, with a firm, chewy texture and a slightly nutty taste. It is often described as having a more pronounced flavor compared to tofu, thanks to the fermentation process.

Nutritionally, tempeh is similar to tofu in that it is a rich source of plant-based protein, providing all nine essential amino acids necessary for human health. However, tempeh is often considered to be slightly higher in protein compared to tofu on a per-serving basis.

Roasted cauliflower served over creamy sauce with sautéed vegetables, microgreens, and fresh herbs on a dark plate

On average, a 3.5-ounce (100-gram) serving of tempeh typically contains around 19 grams of protein, while the same serving size of tofu contains around 8-12 grams of protein, depending on the variety and firmness. Additionally, tempeh is a good source of other nutrients, including fiber, vitamins, and minerals. It is also higher in certain nutrients like riboflavin (vitamin B2) and iron compared to tofu.

Give these tempeh recipes a try:

But Isn't soy bad for you?

Soy is an incredible superfood with numerous health benefits, but it has faced some unwarranted criticism over the years. Want to know the truth? You’ve come to the right place! Here’s the real deal about soy:

  • Nutrient-Rich Power House: Soy is a nutritional powerhouse, packed with high-quality complete protein, fiber, vitamins (such as folate, vitamin K, and vitamin C), minerals (including potassium, magnesium, and iron), and phytonutrients (such as isoflavones and antioxidants). These are great for heart health, bone health, and hormone balance.
  • Heart Happy: Soy protein has been shown to help lower LDL cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet. Soy isoflavones may also have beneficial effects on blood vessel function and inflammation, further supporting heart health.
  • Hormone Balancer: Contrary to popular myths, soy consumption does not feminize men or disrupt hormone balance. Soy contains phytoestrogens, which are plant compounds that can very weakly mimic estrogen in the body, but they are much less potent than the estrogens naturally produced by the body and generally have a minimal to moderate impact on estrogen receptors. Research is ongoing, but current evidence shows that soy consumption is not only safe but can even offer health benefits, such as reducing the risk of certain hormone-related cancers (e.g., breast and prostate cancer) and easing menopausal symptoms.
  • Longevity Booster: It’s no secret that soy, specifically tofu, are daily staples in the communities of the world where people tend to live the longest, referred to as the Blue Zones, and is typically part of a healthy, plant-forward, balanced diet.
  • Common Misconceptions: Soy has been the subject of controversy and misinformation since the 1970s when it began to gain popularity in the US as a healthy alternative to animal products. Controversy intensified in the early 2000s and led to widespread confusion and fear mongering about the safety of soy consumption, especially for women. However, the majority of scientific evidence does not support these claims. Soy is generally safe for most people, including pregnant and breastfeeding women, children, and adults.
  • Allergies and Sensitivities: While research has shown that soy is safe for most individuals, some people may have soy allergies or intolerances, which can cause adverse reactions such as hives, digestive discomfort, or respiratory symptoms. Additionally, individuals with certain medical conditions, such as thyroid disorders or estrogen-sensitive cancers, should consult with their healthcare provider before consuming soy products.
oatmeal cookie dough

Jackfruitful's Top Protein Choices

My favorite plant-based proteins are tempeh, super firm tofu, and pea protein powder because they’re complete proteins, meaning they provide all nine essential amino acids. They’re also low in calories, high in protein, and incredibly versatile. Tofu works in both savory and sweet dishes, while pea protein is perfect for smoothies, baking, and energy bites—making it easy to meet my protein needs without getting bored!

Pea protein is very common for plant-based protein powders and is in my favorite brand Ora So Lean & So Clean. For optimal results, your protein powder should be at least 70% protein by weight. For example, a 30g serving of protein powder that contains 27g of protein would be 90% protein by weight.

Ora So Lean & So Clean

This is my go-to protein powder! With 21g of protein and only 120 calories per scoop. With clean organic ingredients and 0 grams of sugar, this powder includes digestive enzymes and 19 superfoods such as sacha inchi, acai, turmeric, kale, pomegranate, and more.

The texture is amazing, I’ve used it in countless recipes and smoothies and it goes completely undetected. The main protein sources are brown rice, yellow peas, quinoa and it contains all 9 essential amino acids. It’s been third party tested for purity and safety!

Try these recipes that feature Ora So Lean & So Clean:

3 Ways to Sneak in Protein

  1. Add sauteed shredded high protein super firm tofu to your cooked rice, salads, or quinoa bowls.
  2. Add vegan protein powders to your matcha latte or coffee.
  3. Blend silken tofu into smoothies and sauces.

Examples of high protein snacks

  • Chia Pudding: One serving of chia pudding contains over 13g of protein all on its own, but add in a plant based protein powder and oats like I did HERE and you’re in for over 25g of protein!
  • High Protein Super Firm Tofu: Raw, marinated or steamed, don’t sleep on this protein packed snack! Think of it as a plant-based alternative to string cheese for a low-carb, low-calorie snack with 16g protein per serving!
  • Protein Smoothies: A smoothie made with soy milk, nut butter and protein powder can pack up to 40g of protein per serving!
  • Steamed Edamame: This quick and savory snack packs over 8g of protein per serving and is fun and easy to eat! I like to keep a frozen bag at work and simply steam it in a bowl in the microwave and sprinkle with flaky sea salt.
  • Nuts & Seeds: A great way to snack on the go, many nuts contain over 10g of protein per serving.
  • Hummus & Veggies: Most hummus contains 5-8g of protein per serving. Enjoy it with a seedy cracker for an extra boost of protein!
  • Whole Grain Toast + Nut Butter: This anytime of day snack has 5-6g of protein per serving and is a great way to curb hunger.

Hungry for more knowledge?

I share all types of tips and information on my Learn with Jackie page; if you liked this blog and want me to do more information based blogs comment down below!

In the mood for high protein meals? Check out these recipes and enjoy protein the plant based way!

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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38 Responses

  1. Thank you so much for the info! I steered away from soy for years due to the info you mentioned. Since switching to a whole food plant based diet soy has become helpful. I will seek out brands you mentioned for tofu and protein powders. Every powder I have tried has been intolerable due to to chalkiness. And thank you for the recipes!

    Reply

    1. Hey Vicki, I am so happy that you found this information valuable and insightful! Soy doesn’t have to be scary and I love letting people know that it is a great source of protein that is clean and healthy. I hope you’ll try out some recipes and find the right protein powder for you – I really love the ones I recommended. Thanks so much for taking the time to share!

      Reply

  2. Very informative. I have been a vegan (90% , sometimes I cheat) for quite some time now. I love your clear and easy explanation especially so I can share them with others. Your recipes look delicious too. I have just found you on social media but will be starting to try out your recipes this week. I was hesitant around soy, but will be using it from now on. Looking forward to more of your informative posts. Questions I get asked a lot is around oils. Perhaps you have some good input. Healthy oils. The industry has corrupted the perception around oils and fat. For vegans it is easier as we avoid animal fats. And certainly we should all avoid processed seed oils. Thank you for your good work.

    Reply

    1. Hi Anke,

      I’m so glad you found this protein 101 guide informative and helpful. I think you will really enjoy adding soy back into your diet – it is such a great low calorie, low fat, low carb, complete protein source and has a lot of other nutritional value as well. In regards to oil, there are many people out there who follow a whole food plant based diet and avoid 100% of oils, and live very healthy lives with reduced inflammation, easier weight management, and have even reversed chronic diseases such as heart disease by following this diet. There are also a lot of individuals who follow diets like the Mediterranean diet and include oils like cold pressed organic olive oil in their diet regularly, and also live very healthy lives. All that to be said, oil is one of the most calorically dense but nutritionally weak foods money can buy, so I think it’s incredibly beneficial to learn how to cook and enjoy food without oil, and save cold-pressed organic oils for when it really counts. It is so easy to make salad dressings, sauces, soups and more without oil, and it’s also very easy to sauté and bake without oil and still achieve the same amount of crispiness! Oil, in the way that most americans use it, is basically a shortcut for adding flavor and a more satiating, rich, fat sensation with food. When you cook without it, you let the flavor of the whole food plant based ingredients shine, and can always add a small finishing drizzle of organic cold pressed olive oil for a boost of flavor if that is a taste you enjoy. With dressings, I have found it easy to eliminate entirely, but another option is to reduce your amount of oil in the recipe. For instance, instead of using 1/4 cup of oil, try using 3 tbsp tahini, vegan yogurt or aquafaba, and only 1 tbsp oil. If you like to start with oil for sautéing veggies. Begin with 1 tsp, but then any time you need to deglaze, add a splash of water, vegetable broth, or even white wine! I hope this is helpful.

      Reply

  5. Absolutely love your recipes. I love to cook with colour vwhere can I buy your protein powder?

    Reply

  6. Thank you for the information in this blog. I struggle to meet my daily protein needs, being primarily pescatarian, especially at breakfast. I appreciate the recipes shared and guidelines. You’ve reeducated me about soy and I’ll try to incorporate soy products into my diet going forward.

    Reply

  7. Thank you so much for this detailed information,it’s so helpful as I transition to a healthier way of eating. Greatly appreciated, keep up the awesome work

    Reply

  8. I have been vegan for almost 4 years. This is great information for me to share with friends and family who want to learn more about how to eat a healthy balanced vegan diet. Please continue to share more blogs like this!

    Reply

  9. Thanks for sending this information, it is the most complete and well organized list I have ever seen. Very well done!!!! Excited to try some of these amazing recipes, something for everyone!

    Reply

  10. Thank you so much for this comprehensive guide. You really did a lot of work to put this together for us! I’m 76 and transitioning to vegetarian at this point, maybe vegan going forward. This info is very helpful and the format is so easy to follow and understand.

    Reply

    1. Hey Patricia! It was really important for me to share all this information with whoever was willing to read it! I am so happy that you are transitioning to a diet that works for you!

      Reply

  12. This is such interesting info, and although I am not completely vegan, I have started to print this information for my own reference a few pages at a time. The problem is that it takes so much paper and ink to print it all (like about 40 pages)! I wish there was a more condensed version! I have been following you for a while and have been incorporating a few recipes into my menus, which have proved successful for myself and also my husband. Thank you!

    Reply

    1. Hey Linda, I am so happy that you found this blog helpful and interesting. You’re going to love what is coming in the next few weeks if you’re interested in a condensed version *wink wink* Thanks for the love and feedback!!

      Reply

  13. Your post has answered many questions I have had for sooooo many years
    Now armed with information I can improve my daily protein and help repair my hair and nails, and feel better.
    Thankyou so much

    Reply

  14. Thank you so much. This is such a great list of proteins. I have transitioned to vegan and loving it. My only issue is soy as I have a thyroid disease. My Dr has no idea, so I am winging it and still eating it, but not often and not close to when I have my medication. Fingers crossed, I can continue to eat it. I do love it. 😋
    All your recipes are delicious, and you inspire me to continue on my health journey. Thankyou 😊

    Reply

    1. Hey Mary-ann, so happy that you love my recipes and found this list of all things protein helpful! It’s great that you’re consulting with your doctor and taking care of yourself! Thanks for the love

      Reply

  15. Hi thanks for the info!
    I was a vegetarian/ vegan for about 10 years but that was over 10 years ago. I’m looking to eat less meat again (maybe even go 100% free) so this is super helpful.
    I’ve started to lift weights & looking to get my protein;)

    Reply

  16. This is a wonderful protein packeted resource. It is beautifully presented. Thank you!

    Reply

  17. Thank you so much for this valuable information. I’m slowly moving towards a vegan diet, and your advice will make the transition easier. .

    Reply

  18. Wow! The most comprehensive list of vegan protein sources ever! I’m just now shifting over to a vegan diet and it’s enormously challenging so thank you SO MUCH!

    Reply

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