As a fitness enthusiast, getting my protein intake right is my top priority. The idea of switching to a fully Vegan (and ideally organic) diet didn’t seem feasible. I thought it would be a hassle to get enough protein and organic foods would blow my budget for sure.
That was before I did my research and really started to look at the options. To my surprise, I found out that there’s actual protein bombs (like lentils) that are cheap, organic and – let’s consider this one – easy to prepare. At $2.5 for half a kilo, I get enough protein for an entire day (as much as ~140g from that source alone) and only spend about 15 minutes in the kitchen.
I have made the switch to a Vegan diet and am now eating the same macros (protein, carbohydrates, fats) as I did before, yet at the same time was able cut my grocery bill by more than 70%. The only real challenge I see here is if you’re looking for Vegan sources that contain protein only – without significant amounts of carbohydrates and/or fats. No worries though, I’ve found solutions for that as well.
Just keep in mind that most Vegan protein sources come with either a significant amount of carbohydrates and/or fats. I’ve tried my best to compile a list of some of the healthiest, yet cheapest organic protein sources for a Vegan diet.
The following foods are listed in descending order based on their protein content. The [C] and [F] indicates that this food also contains significant amounts of carbohydrates or fat.
Here we go…
[F] Peanuts – 30.2% Protein
[C] Red Lentils – 27.2% Protein
[C] Yellow Lentils – 27% Protein
[C] Mountain Lentils – 25.4% Protein
[C] Beluga Lentils – 23.4% Protein
[F] Almonds – 22.9% Protein
[F] Cashew Nut – 20.6% Protein
[C] Chickpeas – 18.6% Protein
[F] Brazil Nuts – 17.3% Protein
[C] Amaranth – 15.8% Protein
[C] Rolled Oats – 13% Protein
[C] Quinoa – 12.2% Protein
[C] Quinoa Red – 12.1% Protein
[C] Basmati Rice – 9.8% Protein
On rest days – where I don’t work out – I still want to keep protein intake high, but limit my carbs as much as possible. As noted earlier, this poses a problem. I’ve decided to give a Vegan protein blend a try for now, at least until I’ve found a better alternative.