15 Best Plant-based Proteins
A Vegan Health Article from All-Creatures.org

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From The Fund for Horses
July 2021

Humans seem to be protein crazy. And yeah you do need it, and yeah . . . you can get it easy peasy on a vegan diet.

Here is more information on getting enough protein on a vegan diet. I keep getting this from folks and it seems to be holding them up quite a bit from going vegan. Please do not let it. But remember it may seem a bit weird to start with — big changes usually do — especially if you have never seriously considered or tried a vegetarian diet let alone a vegan diet before.

Humans seem to be protein crazy. And yeah you do need it, and yeah . . . you can get it easy peasy on a vegan diet.

My best friend (in her 30s) did it by experimenting with a vegan diet one day a week, then two, and three . . . then she suddenly went all the way and never looked back. Within in a month she was there. And she was slimming down, energized, her complexion became clearer, her hair all shiny, no more brittle nails and she sleeps better. Now I can’t promise you all of those things, but I believe you will experience some pretty darn remarkable benefits from this kind of lifestyle.

My new spouse who went vegan long before he met me said what he loves is that he doesn’t have all that stuff that goes with eating lots of meat — a long time to digest, bloated, gassy, belching and a few other things I won’t mention, but you get the drift. Wink! Oh, and later, he didn’t have that body odor any more that meat eaters have. I am not talking armpits here.

Complete proteins

By the way, some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that we humans need. Others may be missing some of them, so eating a varied diet is important.

Top 15 plant-based protein foods

  1. Tofu, tempeh, and edamame
  2. Lentils
  3. Chickpeas
  4. Peanuts
  5. Almonds
  6. Spirulina (Quorn is made from spirulina)
  7. Quinoa
  8. Mycoprotein
  9. Chia Seeds
  10. Hemp Seeds
  11. Beans with Rice
  12. Potatoes
  13. Protein Rich Vegetables
  14. Seitan
  15. Ezekiel Bread

Source: MedicalNewsToday


QUINOA. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.

SPIRULINA. Spirulina is blue or green algae that contain around 8g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese. Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. You can also sprinkle it over salad or snacks to increase their protein content.

POTATOES. A large baked potato offers 8g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C. Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3g of protein.

MYCOPROTEIN. Mycoprotein is a fungus-based protein. Mycoprotein products contain around 13g of protein per ½ cup serving. Products with mycoprotein are often advertised as meat substitutes and are available in forms such as “chicken” nuggets or cutlets. However, many of these products contain egg white, so people must be sure to check the label. Note: I’ve never touched the stuff so cannot comment; it seems to make a lot of lists though. Do you know anything about it? Let us know in comments pls.

VEGETABLES. Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods. How about those mushrooms (see below). Who knew? I did not until researching this.

  • a single, medium stalk of broccoli contains about 4g of protein
  • kale offers 2g of protein per cup
  • 5 medium mushrooms offer 3g of protein

I am thinking mushroom toast with some Ezekiel bread.

EZEKIAL BREAD. Yummmm! Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches. Ezekiel bread offers 4g of protein per slice.

We are so in love with Ezekiel bread at our house. My daughter toasts it and puts a vegan nut butter on it, then tops it off with seeds.

Hope this gives you the boost you needed regarding protein sources. Go Vegan. For Life!

Vegan Lemon Quinoa Bites

Oh, almost forgot. I rarely leave you without a recipe, right? No bake quinoa treats. I found it on VegNews. Oh yeah.

quinoa treats
These nutritious quinoa bites are bursting with fresh lemon flavor.

Visit VegNews for their Vegan Lemon Quinoa Bites. Perfect for summer. No baking! Mix up the ingredients, chill for 20 minutes, then roll 2 tablespoon-sized scoops between dampened palms to form balls. They store in the refrigerator for up to 10 days. They won’t be around long enough.

While I was over there at VegNews this quote caught my eye. I kinda like it but yet I don’t.

What do you think? By Jim Mellon. Millionaire Jim Mellon backs £20million 'anti-politics' campaign to leave EU as name revealed Jim Mellon believes cultured meat is the only answer to the ever-growing problems of animal agriculture, from zoonotic diseases to animal cruelty. - THE TELEGRAPH. “The billionaire investor, businessman, and author Jim Mellon recently stated that he believes half of the world’s meat will be replaced with plant-based or cultured meat (where meat is grown in a lab from a small amount of animal cells) in the next 10 years. This prediction is the only way the human race will be able to mitigate future pandemics such as COVID-19, Mellon says.”

Dear Mr Mellon, I am not about to eat or feed my family cultured meat. Bleh. Let’s just get rid of meat based anything altogether. - Patsy Kelly Grainger

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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.