Being a vegan is incredibly rewarding. Studies have shown that eating a meatless diet prevents heart disease and diabetes. There are many ways for you to get all the protein you need while sticking to your meat-free diet. 

Here are some healthy and delicious vegan protein sources along with preparation ideas:

TOFU
10g in 1/2 cup

sautee in olive oilwith garlic and liquid aminos, add to smoothies, bake in the oven with garlic and spices

TEMPEH
31g in 1 cup

sautee in olive oil with liquid aminos and garlic, make a bake it with spices and eat like a burger

LENTILS
18g in 1 cup

Lentils are a good source of potassium, calcium, zinc, niacin and vitamin K and have lots of dietary fiber, lean protein, folate and iron.

EDAMAME
17g in 1 cup

eat plain with salt, add to brown rice with garlic and onions, eat with a veggie burger, hummus and sliced avocado

ALMOND BUTTER
7g per 2 Tablespoons

spread on toast with banana slices or add to smoothies for a protein boost

QUINOA
8 grams per cup (how to cook quinoa)

add to soups, make some quinoa walnut chocolate chunk cookies

PB2 POWDER
5g per 2 Tablespoons

use in cookies, add to oatmeal, add to smoothies, add to banana “nice cream”

GARBANZO BEANS (CHICKPEAS)
15g per cup

make hummus, roast in the oven with spices, add to salads

SOY MILK
8g per cup

add to coffee (make a coconut mocha) , make oatmeal, use in baked goods in place of milk

GREEN PEAS
8g in 1 cup

serve with sweet potato and avocado slices, add to salads

ALMONDS
5g in 1/4 cup

eat plain as a healthy snack, decorate your bowl of oatmeal or smoothie bowl

PEANUT BUTTER
8g in 2 Tablespoons

spread on toast with banana slices and cacao nibs, add to oatmeal, make some healthy peanut butter chocolate chip oatmeal bars

OTHER NUT BUTTERS

Try making a batch of Healthy Nutella and spreading it on toast with banana slices.