Protein- and iron-rich legumes should substitute these animal products.
Beans, lentils, and peas include 10–20 grams of protein per cup.
Vegan get benefit from nuts and seeds include 5–12 grams of protein every 1-ounce serving.They're a good substitute for animal protein.
All three have more protein than most seeds.
Hemp seeds include 9 grams of full, readily digested protein per ounce (28 grams)—up to 50% more than other seeds.
Tofu—pressed soybean curds—is meat substitute. Sautéed, grilled, or scrambled. It replaces eggs in omelets, frittatas, and quiches. It may replace fish in many meals due to its particular flavor.
consume calcium-fortified plant milks and yogurts daily.
Soy or hemp milks and yogurts can boost protein consumption. Coconut, almond, rice, and oat milks have less.
Seaweed contains DHA, a healthy necessary fatty acid.
Spirulina and chlorella are full protein algae.
Two teaspoons (30 ml) provide 8 grams of protein.
Deactivated nutritional yeast S. cerevisiae. Protein and fiber are 16 and 6 grams every 28-gram ounce. Nutritional yeast contains B12.