All vegetarians remember the day. It was April, 2019 when Burger King added an item to the menu: The Impossible Whopper. Made from soy and potato protein, this meat-alternative burger carved a space in the fast food industry for plant-eaters.
A quick peek at The Impossible Whopper’s long ingredient list, however, has given some vegetarians pause. Taste is only part of the equation when we choose what goes on our plates–environmentally and ethically driven vegans know this too well!
Food is flavor and fuel. The best meals are tasty and nutritious, and while vegetarians limit their food sources, there are limitless options that can still provide all their macro and micro nutrient needs.
Protein–the macronutrient that gives us energy, strength, and hormonal balance–can be found in the field as well as the farm. Vegetarians and vegans don’t have to skip out on the benefits of a high protein diet. There are tons of meatless, high-protein foods you can pack in each day.
Meat alternatives can be leveraged to reach your protein goal, but before you bite into a plant-based burger, take a pause. Not all “fake” meat is made equal. Some could even sabotage your health and fitness goals. Keep this list handy to help you reach your protein needs with the right vegetarian meat on hand.
Jackfruit
The gigantic jackfruit is an excellent vegan pantry staple. It’s packed with nutrients, like folate, magnesium, fiber, and vitamins C and B. Plus, thanks to its unique fibrous texture, it can substitute for shredded pork and chicken!
At first glance, jackfruit might not seem to offer much of a protein punch. But, as a fruit, jackfruit’s protein content is impressive. While other fruits contain 0-1 grams of protein per cup, jackfruit offers 3!
The micronutrients within jackfruit can help lower your risk of inflammation, improve digestion, and even fight cancer and heart disease.
Many Asian grocery stores carry fresh whole jackfruit and canned jackfruit (or you can order this organic canned jackfruit on Amazon). You can also find pulled jackfruit already slathered in sauces at places like Walmart.
If you haven’t cooked with jackfruit before, don’t be intimidated. It’s an easy ingredient you can start incorporating into your meal plan this week! Check out this summertime jackfruit recipe for inspiration.
Daring. Plant Chicken
The short list of ingredients in Daring.’s Plant Chicken sparks joy in my nutritionist heart! Just water, soy protein, and sunflower oil, plus a few spices make up this protein-packed meat alternative.
Soy is commonly used to pump up the protein in plant-meat. That’s because soy is one of the highest sources of protein outside of meat. The macro lineup in Daring. Plant Chicken puts soy’s nutritional offerings on full display.
One 2.5 oz serving contains 90 calories, 0 grams of fat, 0 net carbs, and 14 grams of protein. No meat can do that!
Abbot’s Plant Based Vegan Chorizo
Soy-based meats are everywhere, but Abbot leverages another plant-based protein powerhouse: the pea. For those who are sensitive to soy, Abbot’s meat alternative offers the perfect solution.
The ingredient list is full of real foods, like extra virgin olive oil and red wine vinegar. In addition to the pea protein base, this vegan chorizo is seasoned with spanish smoked paprika, chipotle peppers, and oregano.
Abbot’s chorizo can also help you reach your protein goals! One 3 oz serving contains 140 calories, 6 grams of fat, 4 grams of net carbs, and 15 grams of protein.
Seitan
This “wheat meat” has been a common ingredient in Chinese vegetarian dishes for centuries. But it’s recently growing in popularity in the U.S. as a high-protein meat alternative. Seitan is made from wheat gluten, offering a mild flavor which can sub in for chicken.
A 3-ounce serving of seitan usually contains 15-21 grams of protein, which is almost as much as beef! Seitan also contains important minerals like selenium, iron, phosphorus, and calcium.
While Seitan contains wheat, it’s a great plant-based protein for vegetarians who have an allergy to soy or nuts. Plus, it’s readily available at grocery mainstays like Whole Foods, Trader Joe’s, and Target.
Lupin
Lupin is a legume rich in fiber and protein. Its nutrients may help lower cholesterol and blood sugar.
While we’re relatively new to this natural ingredient, lupine roots are ancient. For thousands of years, pearl lupin has been a South American staple and white lupin has been a popular snack in the Mediterranean.
You can find ground lupin that can easily be added to vegan meat recipes, like this one. Some companies are also starting to incorporate this nutritious ingredient into their plant-based meat products.
Beyond Beef
If you’re going to dig into a big-brand plant burger, go with Beyond Beef. Their ground “beef” with avocado oil is packed with 21 grams of protein per serving.
Free of soy and gluten, Beyond Beef can fit the diets of vegans with food sensitivities. Instead, protein is pulled from peas, rice, and lentils to make these plant patties.
Beyond Burger’s ingredient list doesn’t look as squeaky clean as the other plant-meats on our list. But on the whole, this meat alternative can help you pack plant protein into your diet.
Love Plants and Protein Too!
Did you know that besides water, protein is the most abundant substance in your body. About one-fifth of your body weight is protein alone!
We need protein to survive. In fact, protein exists in every one of your trillions of cells. We can’t live without it. It’s the basic building block for your bones, cartilage, muscles, and skin.
As soon as protein diminishes from your diet, your wellness and weight loss take a hard hit. Vegans and vegetarians are at a greater risk of eating too little protein. Thankfully, with a little intention, you can meet your protein needs, and some, without leaving the garden!
Check out my list of healthy, high-protein vegan foods you can start incorporating into your diet today!
When In Doubt, Read Out Loud
The best foods for us are the natural ones–not something man-made in a lab. If you’re interested in testing out a new alternative-meat, scan the ingredient list. Try reading it out loud. If there are lots of words you can’t pronounce, you’re probably dealing with highly-processed, less-healthy food.
On occasion, enjoy a tasty plant-based burger at the family grill-out. It’s ok to kick back guilt-free here and there. When you’re shopping for your weekly groceries, however, sticking with cleaner ingredients will help you feel better and reach your goals faster.
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