Increasing protein and calorie intake might not sound difficult to many of us, specifically for omnivores who can source their extra protein from animal products such as meats and high-protein dairy products, however, vegans do not have the same convenient access to easy and versatile protein products, making meal prepping for a body building diet slightly more complicated.
We have collated a short list of high-protein products suggested by the Facebook group “Vegans in Australia” and by us, which will help to supplement the lack of meat in many popular meat inclusive body building diets.
Protein: 54.3g per 100g
TVP (textured vegetable protein) is a high-protein substitute for meat made from soy flour. When cooked, it takes on a similar consistency to ground meat and can be purchased in two different sizes (chunks and flakes).
Given TVP is dehydrated, in order to make it edible, it will need to be placed in hot water or stock for 10 minutes prior to being cooked. If you’re adding it to a soup or stew, you can simply throw it straight into the pot with the other ingredients to rehydrate it as the dish simmers.
200g bag available for $2.50 at Woollies.
Protein: 16.9g per 100g
Oats are a fabulous source of protein and as a bonus, are extremely versatile. Oats are mostly purchased ‘rolled’ and are often used to make porridge, baked goods, muesli and more.
The reason rolled oats are consumed more regularly than crushed oats, is because the smaller flakes absorb liquid more easily, making them a quick and easy meal option. A couple of great ways to get oats into your diet regularly, is to blend them into your morning smoothie or prepare overnight oats to leave in the fridge overnight.
While oats are a rich protein source, they are also have a very high carb content at 66.3g per 100g. This means you’ll need to ensure you aren’t consuming huge amounts of oats multiple times a day as it could very easily throw your macros off balance.
750g bag available for $1.40 at Woolies.
Protein: 18.2g per 100g
That cheeky bowl of boiled edamame at your favourite Japanese joint may actually be helping contribute to your protein intake for the day!
These delicious little snacks are jam-packed full of protein with a massive 18.2g of protein per 100g. Edamame are immature soybeans that are often served boiled or stir-fired and are super easy to incorporate into your diet.
Unlike many other plant-based proteins soybeans are considered whole proteins, which means they are much like animal products and provide our bodies with much needed amino acids.
200g bag available for $2.50 at Woolies.
Protein: 36.1 g per 100g
Completely gluten and soy free, Sunfed chicken-free chicken is made from yellow peas and extra virgin olive oil and is a great replacement for animal-based proteins. Made in New Zealand, this high-quality, high-protein chicken substitute is the perfect addition to any savoury dish and a delicious way to boost your protein intake.
Sunfed chicken is super quick and easy to prepare and is best served in small, bite sized pieces with your favourite herbs and spices. Three to four minutes in a pan and you’ve got yourself a tasty chicken-free chicken dish, that cooks and tastes exactly like the real thing without the negative impact on the environment.
300g pack available for $11.00 at Woolies.
V2 plant-based mince:
Protein: 22g per 100g
Much like Sunfed chicken-free chicken, this plant-based alternative to mince is extremely versatile and easy to slip into any savoury dish. With 22 grams of protein per 100 grams, this meat-free mince is an excellent source of protein and can easily be worked into any high protein diet.
The versatile nature of the product allows you to create multiple different dishes (think burgers, pasta, meatballs or even san choy bow), keeping your diet interesting while still getting the high levels of protein you need!
400g available for $7.50 at Woolies.
While this short list of high-protein products will help keep you on track to a protein-rich diet, there are plenty more products to consider including lentils, tempeh, protein pasta and more which will allow you to create a diverse menu while still hitting your necessary macros every week.