Lean Protein Sources Vegan


Sources Are given below:

Beans and legumes


High in fiber, calcium, and iron, beans and legumesare also a great source of protein. Combined with high protein whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans and legumes not only make a delicious meal, but often provide the full compliment of essential amino acids needed by humans.

Nuts and seeds


Pecans have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc. And they help lower cholesterol. Brazil Nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E, and a great source of selenium.



 soy is acomplete protein and thoroughly deserves its status as the go-to substitute for the meat-free (but go easy on the processed varieties).

 Tempeh and natto are made by fermenting the beans, but tofu is probably the best known soy product.



 Is an excellent source of calcium and a very good source of manganese, copper, selenium,protein and phosphorus. In addition, tofu is a good source of omega-3 fatty acids, iron, magnesium, zinc and vitamin B1.



 Soya beans (Glycine max) are a type of legume, native to eastern Asia. … Various soy products are available, including soy flour, soy protein, tofu, soy milk, soy sauce, and soybean … Aside from water, soybeans are mainly composed of protein, but they also contain good …

  • Calories‎: ‎173

  • Fat‎: ‎9 g

  • Protein‎: ‎16.6 g

  • Trans fat‎: ‎



Also known as wheat meat, is a vegetarian meat substitute made from wheat gluten, soy sauce or tamari, ginger, garlic and seaweed. This nonmeat alternative is high in protein, low in fat and a good source of iron.


Written By: Israr  Choudhary