For those who are vegetarian or vegan, soy is usually a common alternative for animal proteins. Whether it’s in the form of tofu, tempeh, or edamame (soybeans), soy is often chosen due to its high protein content. However, for those who are avoiding soy due to an allergy, health condition, or preference, finding a protein plant-based alternative can be tricky. We’ve found the best options that will not only keep you clear of soy, but will provide a healthy boost of protein.
Nuts/Seeds
Incorporating a variety of nuts and seeds into your meals or snacks is a great way to give yourself a protein boost – and not to mention, it is quick and no preparation is needed! Adding a serving of almonds or cashews to a meal or snack, will add over 6 grams of protein and a delicious crunch. However, adding seeds such as hemp seeds to salads, grains, or even smoothies, will add over 10 grams per 3 tablespoons! Getting creative with your options or even finding tasty medleys can be a treat for your tastebuds and your body!
Legumes
Thanks to the variety of legumes, opting for a spoonful of legumes can be far from boring! Whether you fancy garbanzo beans, kidney beans, or lentils, one cup of these can get you up to 15 grams of protein per cup. Keeping it simple with a boiled preparation method or getting creative with bean patty recipes or falafels, you are sure to enjoy this plant-based protein boost.
Grains & Pseudo-Cereals
Get the best of both worlds with these grains and pseudo-cereals that are packed with protein; not only will you nourish your body with whole grains and fiber, but adding over 15 grams of plant-based protein for every cup. Grains such as teff, quinoa, amaranth, or buckwheat are delicious for sweet or savory recipes such as oatmeal, muffins, or steamed with herbs and spices.
Soy-Free Branded Products
With the recent influx of the popularity of vegan products, manufactures are increasingly becoming aware of soy sensitivities/allergies and/or personal preference of avoiding. With this common trend in the plant-based community, products such as Beyond Meat are making soy-free protein packed meat alternatives. Foods such as tempeh are becoming widely available using hemp seeds or legumes rather than soy.
Plant-Based Proteins Powders
Coming in next in line to soy-free meat alternatives, opting for plant-based protein powders are sure to give you a great protein boost in the mornings or at snack time. Protein powders such as pea, brown rice, or hemp are great options – finding a favorite brand and flavor can be easy and tasty!
Opting for a soy-free vegetarian or vegan lifestyle does mean you have to sacrifice your protein intake. Add these foods into your daily meal plan to reach your protein goals and make your weight loss or muscle building journey a lot smoother.