Looking to increase your protein intake as a vegan? Here are 5 healthy options (bonus: the best ways to enjoy them)

For years now, a lot of stress has been placed on increasing your protein intake. According to doctors, you need 0.75g of protein per kilo of body weight per day, though this can vary due to gender, exercise, chronic conditions, etc. However, without supplements, it might be difficult to meet your daily protein requirements, and especially if you are a vegan and don't consume dairy and eggs. However, help is always at hand. Here are 5 protein sources that you can safely consume as a vegan...

Tofu is made from soybeans and is a great source of plant protein. It contains about 10–14 grams of protein per 100 grams, depending on the type. Tofu is soft, mild in flavor, and can be used in many ways—stir-fried, grilled, or even blended into smoothies. It is also low in fat and absorbs the flavors of whatever you cook it with, making it a favorite for stews, soups etc.

Lentils, or the good old daal, pack a protein punch—about 24 grams per 100 grams. They are also rich in fiber, iron, and other nutrients. Lentils cook quickly and can be eaten almost everyday. They are filling and help keep you satisfied for longer. However lentils are considered an incomplete protein source, so pair it with another protein source for added benefit.

Chickpeas, also known as chole, are another excellent source of protein, with about 18–19 grams per 100 grams. They are also high in fiber and B vitamins. Apart from the regular chole curry, chickpeas can be roasted for a crunchy snack, blended into hummus, or added to curries and salads, and even fried rice! They are very versatile and easy to include in your daily diet.

Quinoa is a grain that is special because it contains all nine essential amino acids, making it a complete protein. It provides about 13 grams of protein per 100 grams. Quinoa is also gluten-free and full of fiber and minerals. You can use it as a base for salads, as a side dish, or even in breakfast bowls. It cooks quickly and has a light, nutty flavor.

Tempeh is made from fermented soybeans and is firmer and nuttier than tofu. It has about 19–21 grams of protein per 100 grams. Tempeh is easy to digest because of the fermentation process and is great for grilling, stir-frying, or adding to sandwiches and salads. It’s a favorite for those looking for a hearty, meat-like texture in plant-based meals.