Spell it: discover vegan foods that contain as much protein as meat!

In 2020, sales of plant-based dairy and meat products reached $29 billion and are expected to reach $162 billion by 2030, according to an August 2021 report by US news site Bloomberg. If the trends are pointing towards a meatless diet and people seem to enjoy the taste of plant-based foods (to the point of giving up meat altogether), could they be onto something?

According to a Healthline report, well-planned meatless diets can provide you with all the nutrients your body needs, including protein. Some foods, however, contain significantly more protein than others, and incorporating them into your diet can help promote muscle strength, weight loss, and a feeling of a full stomach.

Here are some meatless proteins you could start with if you’re considering going vegan or just want to eat more plant-based meals on a daily basis:

1.Seitan

No, it’s not a supernatural creature with two horns and a trident. Also called wheat gluten or wheat meat, seitan contains 25 grams of protein in just one serving, making it a great alternative to meat (which contains about 26g of protein). You can buy it plain or with a variety of seasonings at supermarkets specializing in vegan foods. On its own, seitan tastes quite bland, but it can be grilled, sautéed, scrambled, baked or made into a soup – let your creativity take over!

2. Soy

A variety of vegan products, like tofu, tempeh, and edamame, start with soy. This powerful protein provides you with all the amino acids your body needs. Tofu, which is made from bean curds, is used in a variety of dishes, from stir-fries to curries. Edamame, which is usually steamed, boiled or baked, can be eaten as a snack or with other components. Soy milk is also an excellent source of protein. It can therefore be added to your coffee or cereal if you are looking for a protein boost.

3. Black beans

Who doesn’t love black beans with their burrito? These nutritious beans are often used in Mexican dishes, such as refried beans or in chili, and they pack 15 grams of protein in just one serving. They are also full of antioxidants, calcium and fiber. Not to mention that they are delicious and nutritious, and often a hit with small children too.

4. Lenses

Indian cuisine has mastered lentil curries or “dal” for generations. If you haven’t tried these legumes, which come in green, orange, and black varieties, they’re worth it. Packed with 18 grams of protein per serving, they’re an excellent source of iron, folate, manganese, and antioxidants. They also contain a kind of fiber that promotes gut health. Lentil soups or curries are hot, hearty meals that are perfect for lunch or dinner.