High Protein Vegetarian and Vegan Foods and Meals
Check out this video to discover high protein vegetarian and vegan foods. You’ll be surprised by how much protein is in a lot of “so called low protein foods”.
I’m sure this video will cause bodybuilders and protein supplement addicts to freak out.
Here we have another episode of Craig in the Kitchen. Today we are talking about Vegetarian protein sources, and what’s in my cupboards. We’ve done my fridge, so today we’ll look at some of the foods that are surprisingly high in protein.
Most people make a big deal out of protein, and for fat loss it’s a tricky subject. We aren’t going to go into too much detail in regards to that, but for muscle building, protein is actually overrated. If you’re eating a lot of calories, then you’ll have no problem getting your protein, even if you’re like me and following a vegan diet.
So what are the protein sources that I’m eating?
First of all, we have Ezekiel cereal. A lot of people ask me questions about this stuff, exactly, where they can get it? We have it in health food stores and some grocery stores. The Ezekiel cereal has 8 grams of protein per half cup serving and you all know how easy it is to get 1 or even 2 cups of cereal in your bowl. So, from that alone you’ll be getting a lot of protein, especially if you mix it with something like Hemp Bliss, a beverage containing 5 grams of protein/cup. Almond Breeze on the other hand, only has 1 gram of protein/cup.
Another thing I eat a lot of is oatmeal, specifically, Nature’s Path organic unsweetened oatmeal. It contains 7 grams of protein per package. If you happen to follow me on Twitter, then you know that I add cashew butter into my oatmeal. The cashew butter is really tasty and has about 5 grams of protein per 30 gram serving. I’m not sure what 30 grams is, but I’m eating this stuff by the tablespoon so I’m definitely getting a lot of protein out of that.
Speaking of butters, I also eat organic peanut butter which contains 4 grams per tablespoon. So, you can begin to see just how easily you can get protein into your diet.
Multigrain bread is another food I enjoy and for each slice it offers 3 grams of protein. Normally, I have 4 slices, so that’s 12 grams, plus 10 15 grams from the nut butter, and a glass of hemp milk and I’m up to 25 grams of protein from a whole bunch of different sources of protein.
I also have spelt linguine which contains 11 grams of protein per 85 gram serving. We all know how easy it is to eat pasta as well. Again, this is purely for muscle building. So you can see just how easy it is to get in enough protein, even if you are following a vegan diet.
We also have beans. Beans are a huge protein source, probably one of the biggest sources of everything on the table here. In fact, in the latest edition of Men’s Health magazine, they ranked black beans as the cheapest protein source per 10 grams of protein at .13 cents. In this particular can of organic black beans, we are getting 6.8 grams of protein per ½ cup.
If you’re making chilli and want to add in some kidney beans, you’re going to get 8 grams per ½ cup. So, if you’re a big boy, then it’s pretty easy to eat a full can of those, giving you over 20 grams of protein.
Wild rice is another excellent source of protein at 4 grams per ¼ cup of dry rice. Also, we have regular quinoa, as well as quinoa flakes. In the flakes, you’ll find 16 grams of protein per 100 gram serving.
Almonds, pecans, and pistachios are all different types of nuts that I have in my cupboards and each are great sources of additional protein.
So, if you look at the differing protein sources, I’m probably getting a minimum of 120-150 grams of protein from vegan foods each day.
I’m not preaching, as I’m probably going to go back to eating meat as soon as I’m done my vegan experience. However, I am trying to show you that it is possible to get a lot of protein to stay lean and train hard without meat, dairy, and eggs.
That’s all for Craig in the Kitchen for this week. I’ll be coming to you with more vegan and vegetarian meal plan options. So, please let us know any questions you have about eating vegan or vegetarian and we’ll try to answer those for you in future videos.
Check out this video to discover high protein vegetarian and vegan foods. You’ll be surprised by how much protein is in a lot of “so called low protein foods”.
I’m sure this video will cause bodybuilders and protein supplement addicts to freak out.
Just say no to protein shakes,
Craig Ballantyne, CSCS, MS
who watches in 2020?
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Oats has protein but the high fibre content makes it hard to absorb the protein doesn't it?
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Great stuff! I have seen many people try to live the vegan lifestyle and not be able to handle it. The more information that they have available, the more likely they will be to succeed.
just eat eggs
mmmm quinoa is delicious!
Agreed! im vegan and won't go back to eating meat!
Good info thanks for the vid!
I guess I have a different idea of high protein than you…I don't see how I could get 300 g's a day
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Proteins, vitamins or minerals are not destroyed by cooking. Enzymes are. That's why it's good to have a fair percentage of your foods raw. Or at least cooked for a short time to not destroy the enzymes. Pasteurization kills the enzymes too. Good video. Very informative. Thank you.
Great video man!!
But with the beans and rice aren't we destroying the protein when cooking them?
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vegetarian food dosent fit in with big eaters…hahaha,..no food is bad,only eat food with the right portion according to your body size,proberbly that might help.
He's obviously eating vegan proteins to avoid the chemicals and acidic breakdown of meat proteins you nub cakes. Stick up for meat all you want but in the end, his insides are going to be fine while yours is one step away from cancer.
@bigtw09 Let me give you a bio-chemical example. Most animals have an enzyme in their body to digest 'cellulose.' This is found primarily in grass. Humans do not have the enzyme 'cellulase' to digest the main element of grass, cellulose, hence humans can not eat grass. Yet, humans have the proper enzymes to break down protein, down to its amino acid sub unites. How is this possible? Are we..designed to eat meat? We obviously have the proper enzymes to do so.
@Fatal616 Humans are not herbivores. We have k-9's in our mouth, designed specifically for a carnivorous lifestyle.
You don't look that big buddy…all the beans and what not that you are eating does not absorb in your body as much at protein from meats. That is a physiological fact.
Eating vegan is sooo cheap as well! Fantastic 🙂
I have oatmeal, raisins, lentils and peanut butter in my fridge! Thanks for the video!!!!
i just become a vegetarian 10 days ago,i found out easy to load with protein ,but is kinda hard to keep the carbohydrates low
Great video.
@SrQueque That depends on what you consider a good ratio to be. I eat whole plant foods and my ratio is usually 15% protein:60% carbs:25%fat. I have no problem getting enough of ALL the essential amino acids + 10% for good measure. It's easy if one includes legumes in one's diet.
yah know what would make that taste better ….beacon
can you complete a incomplete protein with a complete protein or do you have to use incomplete protein …?
25g of protein and how many kcalories in that meal? 'Cause enough protein is indeed easy to get under a vegan diet, but a great protein/calories ratio isn't.
In my country we just eat rye bread (and if you dont live in my country, you probaply dont even know what good rye bread looks like) Any way great video
@fulmaress thanks.
@nyclear, the vegetarian source of B12 is yeast (fungus). Things like yeast pate (yummy sandwich spread that you get in healthfood shops), Marmite or Vegemite are examples of veggie B12. I had a vegan friend with B12 deficiency who took vegetarian supplements and recovered. Some people may be more prone to certain deficiencies, based on sex, age, lifestyle and genetics. i've been a veggie for 16 years and never had a problem with B12. I dont take supplements but eat variety of wholesome foods
@nyclear, the vegetarian source of B12 is yeast (fungus). Things like yeast pate (yummy sandwich spread that you get in healthfood shops), Marmite or Vegemite are examples of veggie B12. I had a vegan friend with B12 deficiency who took vegetarian supplements and recovered. Some people may be more prone to certain deficiencies, based on sex, age, lifestyle and genetics. i've been a veggie for 16 years and never had a problem with B12. I dont take supplements but eat variety of wholesome foods.
I am considering going back to being a vegetarian. I read the latest research that said the vegetarian sources in supplements of B-12 are not absorbed into the body well enough. I also heard David Wolfe who is the raw food guru say that he eats ants for his B-12. Any thoughts?
Why do you say hey kids?
@MrRufusAD Who cares what others eat? Make your own choise.
@MrRufusAD because fish is a great protein source and at the same time fish is also an animal and the reason why i seemed one sided was because that guy offended me on a day which i was in a bad mood