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Top 5 Vegan Protein Sources

Veganism is on the up. There’s no denying it! Whether you’re already Vegan, thinking about going Vegan or want to incorporate more Vegan options into your diet, one of the biggest questions you may find yourself asking is how can I increase the amount of protein in my diet?

Efectiv Nutrition have made it easy for you with our top 5 Vegan Protein sources. There are obviously many quality foods to choose from, however we’ve focused on overall protein content while keeping calories, fats and carbs as low as possible.

With that being said let’s get straight into the list:

Efectiv Nutrition Vegan Protein

Efectiv Nutrition Vegan Protein delivers a perfect alternative to dairy proteins. Its quality source of plant based proteins from pea protein isolate and hemp is designed specifically for those who eat plant based diets or follow a vegan lifestyle. Each serving delivers the necessary essential amino acids and contains no gluten or lactose.

A 30g serving packs up to 24g protein, 0.5g fat and just 0.7g carbohydrates, and is completely sugar free. This adds up to just 104 calories!

Efectiv Vegan Protein is a very versatile product which can be used to increase the protein content of a smoothie, create delicious high protein desserts by mixing with coconut yoghurt, or simply using as a high protein shake in between meals or post workout.

Buy Efectiv Nutrition Vegan Protein here.

Lentils

Lentils provide around 9g of protein per 100g, and contain all of the essential amino acids needed to assist muscle growth and repair.

In addition to a decent serving of protein, lentils also contain a generous 8g of fibre per 100g. Diets high in fibre, noticeably from cereals, vegetables and legumes are significantly associated with a reduced risk of cardio vascular disease and coronary heart disease.

Lentils are also rich in iron, which is an integral component of haemoglobin. Haemoglobin transports oxygen from the lungs to all cells around the body, and is also part of key enzyme systems for energy production and metabolism.

With all of this being said, we believe lentils are an excellent addition to any diet plan, and a daily serving would contribute to a strong, fit and healthy human body.

Hemp Seeds

Another great form of protein are hemp seeds. Hemp seeds contain around 25% protein, whereas perhaps more popular seeds such as chia and flax are around 17%.

In total 30g (or 3 tablespoons) contains just under 10g of protein. This provides a great little boost of compete proteins to your diet, while also being incredibly versatile and convenient.

You can add 30g of hemp seeds to oats, smoothies, soups or even a curry to pack a protein punch.

Hemp seeds are also rich in Omega 3s, which are a great source of unsaturated fat.

Tofu

Tofu, or bean curd, is a food which is made in a way not too dissimilar from its none vegan cousin, cheese. Tofu is derived from fresh soya milk, and is made by curdling the milk and forming cubes, which are then pressed and cooled.

Tofu boats a strong amino acid profile, containing the 9 essential amino acids, with over 8g of protein per 100g serving. Per 100g Tofu contains less than 1g of carbohydrate and 4.2g of fat, with just 0.5g being saturated. All of this equates to just 73 calories, making Tofu an incredibly lean source of protein.

Additionally, tofu makes a great addition to stir-fry or curry or homemade soup as it has the ability to absorb the flavours it is cooked with.

You can buy Tofu from your local supermarket or healthy food store.

Oats

There’s no denying that oats are usually associated as a good source of carbohydrates, however, did you know that oats actually contain around 17g of protein per 100g?

Oats are also a quality source of fibre, notably beta-glucan, which has been shown to reduce LDL (bad cholesterol) by up to 7%, when at least 3g is consumed daily.

Combine your oats with hot water, a handful of berries and a scoop of Efectiv Nutrition Vegan Protein for a high protein, nutritious and tasty meal.

Oats can also be used as an addition to a smoothie or shake, to add quality calories.

Conclusion

We hope this list has given you at least one extra option to add to your arsenal of high protein options for your vegan diet. If you'd like to discuss further, get in touch on one of our social media channels and reach out to the team!

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