The #1 question I get as a vegan athlete is

" WHERE DO YOU GET YOUR PROTEIN !?"

So, let's settle this once and for all. This article lists my favorite WHOLE FOODS. I also eat a good amount of processed foods - no, they are not as demonic and bad for health as most deem them to be (topic for another article... lmk if you want one). If you want a list of my favorite processed foods - I can gather one as well or make a video. There are plenty of "what i eat in a day" on my youtube already.

For each food I'll provide approximate macros erring on the LOWER END protein wise. So, keep in mind - this is the minimum you can count for, and you'll probably get more. Micronutrients are important for plant based athletes like myself, so I've included the most prominent ones, but please take your daily vitamins anyways. No, you won't get enough B12, D and creatine from WHOLE FOODS.

1. Seitan

• Protein per calorie: Approximately 60-70%
• Macronutrients (per 100g): 25-35g protein, 2-3g carbs, 2-3g fat, 120-170 calories
• Micronutrients: Selenium (28% DV), iron (10% DV)

Seitan, also known as wheat meat or wheat gluten, is the ultimate protein powerhouse for vegans, boasting a whopping 60-70% protein per calorie. Made from gluten, the main protein in wheat, seitan is versatile and can mimic the texture of meat. You can find it in health food stores, Asian markets, co-ops, online, or make it yourself. Use it in stir-fries, stews, grill it - options are endless! A lot of faux meats are seitan: primarily gluten. Some also have soy or pea protein - like beyond or impossible meat. Seitan can be made with any spices, or be bland, ready to soak up different seasonings every time.

Fun fact: Seitan has been a staple in Asian cuisine for centuries, long before it became trendy in the West.

For those who are worried about the negative effects of gluten or its supposed indigestibility - let me dismantle this myth for you. Seitan, bread and any other products containing gluten are fine to eat unless you have celiac or gluten sensitivity. It's become trendy to avoid gluten in the 2010s, or exclude whole food groups with the popularity of keto, whole 30 and paleo diets. It's up to you what nutrition regimen to stick to. All I have to say: if your eating habits are sustainable - good. If you love bread and don't have farts after a serving of seitan - why avoid it.

2. Textured Vegetable Protein (TVP)

• Protein per calorie: Approximately 55%
• Macronutrients (per 100g): 50g protein, 35g carbs, 1g fat, 332 calories
• Micronutrients: Iron (22% DV), magnesium (30% DV), calcium (15% DV)

The grandpa of vegan proteins, the dehydrated darling of the vegan protein world, TVP packs a serious protein punch with 55% protein per calorie. Made from soy flour, it's an affordable and shelf-stable staple. There are also non-soy TVP varieties in case you're afraid to grow man boobs. You can buy it in bulk at health food stores or online. I get mine on nuts.com , or other marketplaces. To use, just rehydrate in hot water or broth, and voilà! It's ready to absorb the flavors of your favorite dishes like tacos, spaghetti sauce, or chili. I like to add TVP to oat meal or literally any other dish to up it's protein content. Even sprinkled on top of yoghurt or ice cream instead of granola. TVP granola is a great to-go hiking snack too! Recipe here. Its neutral taste is its superpower, letting you season it to perfection.

Fun fact: TVP was originally developed as a meat extender during wartime rationing.

3. Nutritional Yeast

Protein per calorie: Approximately 40%

Macronutrients (per 100g): 36g protein, 30g carbs, 20g fat, 446 calories 

Micronutrients: Iron (121% DV), calcium (27% DV), magnesium (70% DV), potassium (38% DV)

 

Soybeans are the versatile vegans' dream, delivering 40% protein per calorie. Packed with iron, calcium, and magnesium, they are nutritional powerhouses. Buy them dried or canned at grocery stores or online. Use them in salads, soups, or make your own soy milk and tofu. Their mild, nutty flavor pairs well with a variety of dishes. Fun fact: Soybeans are one of the oldest crops, domesticated in China over 3,000 years ago.