I have embraced a vegan diet, but I dont eat soy or wheat very often. I believe it is extremely easy for a vegan diet to meet the recommendations for protein, vitamins and minerals even if you are totally gluten and soy free. Nearly all vegetables, beans, grains, nuts and seeds contain protein and the essential nutrients your body needs. Include high protein grains, legumes, nuts, fruits and veggies to your diet everyday. There are many opinions on how much protein a person needs, but I suggest just eating some legumes and grains every day. Below you can find some good rules to follow and a mix and match list of high protein foods to enjoy on a soy-free, gluten-free vegan diet.
Never believe anything on the front of a package. Natural does not mean organic.
Always read the nutritional facts and ingredients list. Some natural gluten-free products can be contaminated by wheat. Check that label to make sure.
Stay away from all processed foods even if they are vegan, soy and gluten-free. Processed foods are full of unknown ingredients and high levels of sodium.
Watch out for too much saturated unhealthy fat from cooking oils, vegan butters, processed crackers, bagels, cereals and tortillas even if they are vegan. Use veggie broth instead of oil when sauteing.
Mix and match high-protein foods everyday from the list below. Try to include sources of protein in every meal and snack. Get your vitamins and minerals from leafy greens, veggies and fruits. The wonderful thing about a plant-based diet, you can eat all the natural foods you want without counting calories.
LIST OF HIGH PROTEIN, SOY-FREE, GLUTEN-FREE FOODS
LEGUMES (1 Cup)
- Baked beans 12.2 grams of protein
- Black beans 15.2 grams of protein
- Chickpeas 11.9 grams of protein
- Kidney beans 15.4 grams of protein
- Lentils 17.9 grams of protein
- Lima beans 14.7 grams of protein
- Navy beans 15.8 grams of protein
- Dried peas 8.6 grams of protein
- Pinto beans 14.0 grams of protein
- Split peas 16.4 grams of protein
- Black-eyed peas 11 grams of protein
WHOLE GRAINS (1 Cup cooked)
- Quinoa 8 grams of protein
- Brown rice 5 grams of protein
- Amaranth 9 grams of protein
- Buckwheat 10 grams of protein
- Millet 6 grams of protein
- Polenta 5 grams of protein
- Popcorn(one ounce) 3 grams of protein
- Sorghum 10 grams of protein
- Wild rice 7 grams of protein
SEEDS AND NUTS (1/4 cup)
- Almonds 8 grams protein
- Cashews 5 grams protein
- Walnuts 5 grams protein
- Pistachious 6 grams protein
- Pine nuts 4,5 grams protein
- Sunflower seeds 6 grams protein
- Pumpkin seeds 3 grams protein
- Flax seeds 6 grams protein
- Sesame seeds 6 grams protein
- Chia seeds 4,5 grams protein
VEGETABLES (1 cup)
- Spinach 5 grams protein
- Broccoli 4 grams protein
- Peas 9 grams protein
- Potato 4 grams of protein
- Corn 5 grams of protein
- Kale 2,5 grams of protein
- Sweet potato 4 grams of protein
- Brussel sprouts 4 grams of protein
- Swiss chard 3,4 grams of protein
- Asparagus 4,6 grams of protein (Eat all and any veggies you want)
Apples, bananas, oranges & strawberries are packed with essential vitamins and approximately 5-1 gram of protein.
- Figs (10 dried) 5,7 grams of protein
- Raisins 4,8 grams of protein
- Asian noodles are delicious and mostly gluten-free. They are made from ingredients like acorns, mung beans and sweet potatoes. Rice noodles are made from rice flour. Soba noodles are made from buckwheat. Oat noodles etc.
NUT MILKS (1 cup)
- Almond milk 1,5 grams of protein
- Coconut milk 6 grams of protein
- Use vinegars on greens and nutritional yeast on popcorn to add flavor.
- Hummus is a wonderful high-protein snack. Serve with carrots, cucumbers, cherry tomatoes or spread on rye bread with cucumbers & sprouts.
- Make lots of salads and top with high protein nuts.
- Use frozen fruits for topping almond milk yogurt, oatmeal or for smoothies.
- Make a vegan, gluten-free banana bread for quick and easy snacking.
- Use organic maple syrup as a sweetener or try stevia.
- When you crave ice cream – try some almond milk ice cream or banana ice cream. Equally as delicious.
- Call ahead to restaurants to make sure they have gluten-free, vegan meals.
- If you live in an area where stores aren’t carrying many gluten-free, vegan products and grains, shop on-line for products.