High-Protein Vegan Food Ideas
If you are on a vegan diet or just thinking about transitioning to a plant-based diet, one 
of the nutrients you need to focus on is your protein. Many people on standard diets will 
get most of their protein from meat and dairy, but that doesn’t mean they are your only 
options! A lot of healthy, vegan food has all the protein you need each day. 

Lentils
First up, you have your lentils. Lentils, beans, and legumes are popular options on a 
plant-based diet, since they provide a lot of nutrients you might be missing from your 
new vegan diet. Lentils are an amazing source of protein, with about 8.84 grams of 
protein for just ½ cup. If you have a cup or more, or combine them in a bowl with other 
protein-rich foods, you have yourself a protein-dense meal. As an added benefit, lentils 
will also provide you with iron, fiber, and potassium. 

Chickpeas
A similar protein source is chickpeas. In fact, it is not uncommon to have a bowl or dish 
with chickpeas and lentils, along with other beans and legumes, and lots of healthy 
vegetables, and maybe even some nuts and seeds as well. With chickpeas, ½ cup 
provides you a little more than 7 grams of protein. The great thing about chickpeas is 
that you can eat them cold or cooked in something, in salad, and of course by making 
your own hummus.
 
Almonds
If you are a fan of nuts and seeds, add in some almonds to your meals and snacks! You 
can have a handful of almonds as a snack, top slivered almonds to your soup or salads, 
or made your own almond butter to dip other fruits and vegetables in. While many nuts 
contain protein, almonds are one of your best options. You will get over 16 grams of 
protein in just ½ cup of almonds, not to mention all the other nutrients these give you.
 
Tofu
When you are on a plant-based diet, sometimes you want a main course that resembles 
a look or flavor to meat, without actually having meat. This is where tofu comes in. It can 
be intimidating at first, but it is loaded with protein and other vitamins and minerals, and 
takes on the flavor or whatever you cook it with. You are going to get about 10 grams of 
protein for each ½ cup of tofu you have.

