Why Protein Matters for Fat Loss
Protein helps control hunger, boosts metabolism, and preserves muscle while you lose fat. For vegans, getting enough protein can feel tricky—but with the right foods, it’s easy and delicious.
Here are 10 high-protein vegan foods that can help you lose fat and stay strong.
1. Tofu
Protein: ~10g per 100g
Tofu is one of the most versatile vegan proteins. It absorbs any flavor and can be grilled, scrambled, or added to curries.
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2. Tempeh
Protein: ~19g per 100g
Tempeh is made from fermented soybeans, giving it a nutty taste and firm texture. It’s rich in probiotics and keeps you full for hours.
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3. Lentils
Protein: ~9g per 100g (cooked)
Lentils are a great source of plant protein and fiber. They help control blood sugar and improve digestion.
Try red or green lentils in soups, curries, or salads.
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4. Chickpeas
Protein: ~8g per 100g (cooked)
Chickpeas are perfect for meal prep, curries, and hummus. High in protein and fiber, they help you stay full longer.
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5. Edamame
Protein: ~11g per 100g
These green soybeans make a great high-protein snack or side dish. They’re full of iron, calcium, and antioxidants.
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6. Seitan
Protein: ~25g per 100g
Seitan is a wheat-based meat substitute packed with protein. It’s ideal for stir-fries and wraps.
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Seitan Mix for Plant-Based Cooking
7. Quinoa
Protein: ~8g per cup (cooked)
Quinoa is a gluten-free grain and a complete protein. It’s great for replacing rice or making vegan bowls.
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8. Black Beans
Protein: ~9g per 100g
Black beans are packed with protein, fiber, and minerals. Combine them with brown rice for a full amino acid profile.
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9. Vegan Protein Powder
Protein: ~20–25g per scoop
The easiest way to meet your protein goal is with a good vegan protein powder.
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10. Nuts & Seeds
Protein: 5–10g per serving
Almonds, chia, hemp, and pumpkin seeds are perfect for smoothies or oatmeal. They add protein, healthy fats, and crunch.
