Day on a Plate: High Protein Vegan Video



When it comes to understanding portion sizes and nutritional content, visualizing what 200 calories look like in various foods can be an eye-opening experience. This comparative analysis sheds light on how different foods measure up when you're aiming to consume around 200 calories, revealing the vast differences in volume, nutritional benefits, and satiety they can offer. From the breakfast table to snack time, let's dive into the world of common foods such as cereal, chips, apples, hummus, mayonnaise, orange juice, Greek yogurt, almonds, tomatoes, and bread.


The Importance of Protein in a Vegan Diet

Protein is a crucial macronutrient responsible for building and repairing tissues, producing enzymes and hormones, and supporting overall health. For vegans, obtaining adequate protein solely from plant sources requires mindful meal planning to ensure a balanced intake of essential amino acids typically found in animal products.


Top High-Protein Vegan Foods

Unlike animal proteins, plant-based proteins can require a bit more consideration to ensure a complete amino acid profile. However, with a diverse diet, vegans can easily meet and even exceed their protein requirements. Here are some top high-protein vegan foods:

  1. - Legumes: Beans, lentils, and chickpeas are not only rich in protein but also fiber, iron, and folate, making them a staple in vegan diets.
  2. - Tofu and Tempeh: Derived from soybeans, these versatile ingredients are protein-rich and can be used in a myriad of culinary applications, from stir-fries to salads.
  3. - Quinoa: Unlike most plant-based foods, quinoa is a complete protein, containing all nine essential amino acids, plus it's gluten-free and rich in fiber.
  4. - Seeds: Chia seeds, flaxseeds, hemp seeds, and pumpkin seeds are powerhouses of protein, omega-3 fatty acids, and various minerals.
  5. - Nuts and Nut Butters: Almonds, peanuts, and their butter forms are excellent protein sources and also provide healthy fats, vitamin E, and magnesium.
  6. - Whole Grains: Foods like oats, barley, and bulgur wheat contribute significant protein to a vegan diet alongside beneficial fibers and B vitamins.
  7. - Green Vegetables: Certain green veggies, such as broccoli, spinach, and Brussels sprouts, offer a surprising amount of protein per calorie.


Crafting a High-Protein Vegan Meal Plan

Incorporating these protein-rich foods into your diet can be both delicious and simple. Here are a few meal ideas to get you started:

  • - Breakfast: Jumpstart your day with Vegan Protein Pancakes topped with fresh berries. Blended with oats and fortified with pea protein, these pancakes offer a wholesome start with 37g of protein.
  • - Lunch: Savor an Edamame Salad with Sesame Dressing, combining edamame, corn, and colorful peppers for a refreshing and protein-packed lunch. This refreshing salad not only brings a burst of flavor with its sesame dressing but also packs a protein punch with 31g per serving, thanks to the edamame and vibrant veggies.
  • - Dinner: Wind down with a comforting bowl of Creamy Almond Butter Curry with Chickpeas and Squash. This hearty curry blends the richness of almond butter with the nutritional goodness of chickpeas and squash, providing 17g of protein per serving.
  • - Snacks: For a quick protein boost, enjoy a Strawberry Protein Smoothie, blending strawberries with pea protein for a refreshing and nutritious treat. This smoothie delivers a substantial 35g of protein, making it the perfect post-workout or midday snack.

This meal plan exemplifies the variety and nutritional adequacy achievable on a high-protein vegan diet, ensuring you get the necessary protein intake without compromising on taste or dietary preferences.


Balancing Your Vegan Diet for Optimal Protein Intake

While focusing on protein, it's crucial not to overlook other essential nutrients. A balanced vegan diet should also include a variety of fruits, vegetables, whole grains, and healthy fats to provide comprehensive nutrition. Additionally, consider supplementing with vitamin B12, vitamin D, and omega-3 fatty acids, as these nutrients may be challenging to obtain in adequate amounts from a vegan diet alone.


The Benefits of a High-Protein Vegan Diet

Incorporating a variety of plant-based proteins into your diet can lead to numerous health benefits, including:

  • 1. Weight Management: High-protein foods can increase satiety, helping to reduce overall calorie intake and support weight management.
  • 2. Muscle Maintenance: Adequate protein intake is essential for muscle repair and growth, particularly important for those engaging in regular physical activity.
  • 3. Metabolic Health: A diet rich in plant-based proteins can support metabolic health, reducing the risk of conditions like type 2 diabetes and cardiovascular disease.
  • 4. Sustainable Choice: Choosing plant-based proteins over animal sources can significantly reduce your carbon footprint and promote environmental sustainability.



Adopting a high-protein vegan diet is not only feasible but can also be incredibly satisfying and nutritious. By exploring the variety of plant-based protein sources and incorporating them into your meals, you can enjoy a diverse, flavorful, and protein-rich vegan diet. Remember, planning and variety are key to meeting your nutritional needs and supporting your health and fitness goals on a vegan diet.

Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have specific health conditions or dietary needs.



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