For many embarking on a plant-based journey, the primary focus often lands on vibrant vegetables and wholesome grains. However, if your goals include shedding body fat or improving your fitness, protein must take centre stage.
At RunMoveTone, we believe that movement and nutrition are two sides of the same coin. Understanding the science of protein will not only help you recover faster from your runs but also ensure that the weight you lose comes from fat, not hard-earned muscle.
Why Protein Matters for Weight Loss
When you reduce your calorie intake to lose weight, your body looks for energy sources. Without adequate protein, it may begin to break down muscle tissue. This is counterproductive, as muscle is metabolically active: it burns more calories at rest than fat.
- Satiety and Hunger Management: Protein is the most satiating macronutrient. It influences the release of satiety hormones like GLP-1 and reduces levels of ghrelin (the hunger hormone), making it easier to stick to a calorie deficit. National Library of Medicine.
- The Thermic Effect of Food (TEF): Your body uses more energy to digest and process protein compared to fats or carbohydrates. This “metabolic boost” supports your overall daily energy expenditure. NHS.
- Muscle Repair: Whether you are hitting a PB on the pavement or completing a “Tone” session at home, exercise creates microscopic tears in your muscles. Protein provides the amino acids necessary to repair and strengthen these fibres.
10 High-Protein Vegan Sources and How to Use Them
To support your goals, aim to include a protein source in every meal. Here are ten versatile options tailored for the plant-based athlete.
1. Tempeh (19g protein per 100g)
Tempeh is a fermented soy product with a firm texture and nutty flavour. Because it is fermented, it is also excellent for gut health.
- Quick Recipe: Slice tempeh into thin strips, marinate in soy sauce and ginger, then air-fry for 10 minutes until crispy. Serve in a wrap with crunchy salad.
2. Red Lentils (9g protein per 100g cooked)
Lentils are a powerhouse of fibre and iron, which is vital for runners to maintain energy levels.
- Quick Recipe: Boil red lentils with vegetable stock, turmeric, and tinned tomatoes for 15 minutes to create a simple, protein-rich “Red Lentil Dahl.”
3. Seitan (25g protein per 100g)
Often called “wheat meat,” seitan is made from gluten and has a texture remarkably similar to chicken or beef.
- Quick Recipe: Sauté sliced seitan with bell peppers and fajita seasoning. Serve in corn tortillas for a high-protein taco night.
4. Edamame (11g protein per 100g)
These young soybeans are a complete protein, meaning they contain all nine essential amino acids. PubMed.
- Quick Recipe: Steam frozen edamame pods and sprinkle with sea salt and chilli flakes for a post-run snack.
5. Tofu (8g to 12g protein per 100g)
Extra-firm tofu is a versatile canvas for any flavour. It is also a great source of calcium for bone health.
- Quick Recipe: Scramble crumbled firm tofu in a pan with nutritional yeast, turmeric, and black salt for a vegan take on scrambled eggs.
6. Chickpeas (7g protein per 100g cooked)
Chickpeas are brilliant for blood sugar regulation due to their low glycaemic index.
- Quick Recipe: Toss drained chickpeas in olive oil and paprika, then roast at 200°C for 20 minutes for a crunchy salad topper.
7. Quinoa (4.5g protein per 100g cooked)
Unlike most grains, quinoa is a complete protein source, making it a superior base for your nourish bowls.
- Quick Recipe: Mix cooked quinoa with diced cucumber, parsley, lemon juice, and hemp seeds for a quick protein-packed tabbouleh.
8. Pumpkin Seeds (19g protein per 100g)
These seeds are an overlooked protein source that also provides a significant boost of magnesium.
- Quick Recipe: Add two tablespoons of pumpkin seeds to your morning porridge or coconut yoghurt for an instant 6g protein boost.
9. Nutritional Yeast (5g protein per 2 tablespoons)
This deactivated yeast has a cheesy, savoury flavour and is often fortified with Vitamin B12.
- Quick Recipe: Whisk nutritional yeast into a little pasta water and garlic to create a creamy, “cheesy” guilt-free pasta sauce.
10. Chia Seeds (17g protein per 100g)
Rich in Omega-3 fatty acids, chia seeds are excellent for combating inflammation caused by high-intensity training.
- Quick Recipe: Mix 3 tablespoons of chia seeds with 200ml of almond milk and a drop of vanilla. Leave in the fridge overnight for a ready-made breakfast.
Bonus: Your 7-Day High-Protein Vegan Meal Plan
This plan is designed to provide a balance of complex carbohydrates for energy, healthy fats for hormone health, and elevated protein levels to support muscle retention and recovery. Each day averages between 80g and 100g of protein, depending on portion sizes.
Day 1: The Energy Kickstart
- Breakfast: Chia Seed Pudding (made the night before) topped with blueberries and a handful of Pumpkin Seeds.
- Lunch: Seitan Fajita Wraps using sliced seitan, sautéed peppers, and onions in wholemeal tortillas.
- Dinner: Red Lentil Dahl served with a small portion of brown rice and steamed spinach.
- Snack: A piece of fruit and a small handful of almonds.
Day 2: Strength & Recovery
- Breakfast: Tofu Scramble with nutritional yeast, turmeric, and kale on toasted sourdough.
- Lunch: Leftover Red Lentil Dahl (flavours often improve the next day).
- Dinner: Crispy Air-Fried Tempeh served over a large green salad with avocado and a tahini dressing.
- Snack: Steamed Edamame with sea salt.
Day 3: Mid-Week Performance
- Breakfast: Porridge made with soy milk, topped with a tablespoon of peanut butter and Pumpkin Seeds.
- Lunch: Quinoa Tabbouleh with extra chickpeas and a squeeze of fresh lemon.
- Dinner: Roasted Chickpea & Cauliflower Bake served with a side of garlicky kale and nutritional yeast.
- Snack: Soy yoghurt with a sprinkle of Chia Seeds.
Day 4: High-Fibre Fuel
- Breakfast: Chia Seed Pudding with sliced banana and a sprinkle of cinnamon.
- Lunch: Tempeh “Bacon” BLT using thinly sliced, marinated tempeh in a wholemeal sandwich or wrap.
- Dinner: Seitan Stir-fry with broccoli, snap peas, and ginger, served over Quinoa.
- Snack: Apple slices with almond butter.
Day 5: The Friday Finish
- Breakfast: Tofu Scramble with mushrooms and tomatoes.
- Lunch: Quinoa and Roasted Vegetable Bowl topped with a generous serving of Pumpkin Seeds.
- Dinner: Vegan Carbonara using pasta, a Nutritional Yeast and cashew cream sauce, and smoked tofu bits.
- Snack: Steamed Edamame.
Day 6: Weekend Endurance
- Breakfast: Wholemeal pancakes topped with soy yoghurt and Chia Seeds.
- Lunch: Chickpea “Tuna” Salad (mashed chickpeas with vegan mayo, red onion, and capers) in a large pitta.
- Dinner: Tempeh Stir-fry with plenty of bok choy and a peanut satay sauce.
- Snack: A handful of roasted Pumpkin Seeds and a piece of dark chocolate.
Day 7: Sunday Prep & Glow
- Breakfast: Smoothies made with soy milk, frozen berries, spinach, and 2 tablespoons of Chia Seeds.
- Lunch: Mediterranean Quinoa Salad with olives, cucumbers, and roasted Chickpeas.
- Dinner: Lentil and Vegetable Shepherd’s Pie topped with mashed sweet potato and Nutritional Yeast.
- Snack: Carrot sticks with hummus.
More Vegan Recipes
If you’re looking for a healthy vegan diet you should download our “40 Delicious Vegan Recipes” e-book.
I hope you enjoy it.
Symone x
