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Digest Vegan Tips: 5 Easy Alternative Sources of Protein

Vegan Tips: 5 Easy Alternative Sources of Protein

Vegan Tips: 5 Easy Alternative Sources of Protein
Image: Unsplash
By Christine Andas
By Christine Andas
April 22, 2021
For Earth Day 2021, these are other ways to incorporate protein into your diet without consuming meat

Having enough protein can help repair and strengthen the muscles in our bodies, including the heart. This is why most people believe that dairy and meat are must-haves in their daily diets. However, there are sources—other than animal products—that many people tend to overlook. When you've gotten tired of eating eggs for breakfast before going through your day, try out these protein alternatives that can provide more protein than meat.

(Related: Useful Tips on Eating Well, According to a Health Expert)

Image from Wikimedia Commons; Amy Stephenson

1/5 Seitan

However mean this mock meat sounds, it's actually a good source of iron, calcium, and protein. Seitan is soy-based and made from the main source of protein in wheat—gluten. One serving of wheat gluten can provide the body with 21 grams of protein. When cooked, the seitan can resemble the appearance and texture of meat, which makes it a great alternative for previous meat-eaters transitioning into veganism. It's a great alternative for many, but not for those who have celiac disease or gluten sensitivity.

(Related: 3 Quick and Easy Plant-Based Asian Recipes to Try at Home)

Image: Unsplash
Image: Unsplash

2/5 Tofu

A vegan's go-to protein source and overall meat alternative: tofu! It contains all nine essential amino acids which the body cannot produce alone. Tofu is made from soybeans and can be eaten in a wide variety of ways!

(Related: Are You Ready for Singapore’s First Plant-Based Whole Egg Substitute OnlyEg?)

Avocado kimchi toast, tempeh bacon, and root vegetable hash browns. | Photo from Wikimedia Commons; Tony Webster
Avocado kimchi toast, tempeh bacon, and root vegetable hash browns. | Image Wikimedia Commons; Tony Webster

3/5 Tempeh

Made from partially cooked soybeans that are then fermented and sliced. Tempeh was founded in Indonesia, and it is said that the dish was invented hundreds of years ago. It contains 16 grams of protein per three-ounce of serving. However, if you have a soy allergy, you must avoid eating tempeh.

Photo: Unsplash
Image: Unsplash

4/5 Lentils

Like beans and peas, lentils grow in pods and are part of the legume family. Lentils are also a favourite substitute for meat as they are high in protein and fibre, but low in fat. There are also different types of lentils which you should try out: brown, puy, green, yellow and red and beluga.

(Related: Eat Just's Josh Tetrick on Why Singapore is Betting on Cultured Meats)

Ordinary chickpeas in a ceramic bowl. | Photo from Wikimedia Commons; AlixSaz
Ordinary chickpeas in a ceramic bowl. | Image: Wikimedia Commons; AlixSaz

5/5 Chickpeas

Chickpeas are also a type of legume that is rich in protein. A cup of chickpeas can provide almost one-third of a grown adult's daily protein needs. This means if you ditch meat for chickpeas and consume them with rice, you'll have more than enough protein in your diet! 


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