Vegan protein swaps: replace animal protein sources 1:1
@vegan_high_protein
High protein
Swaps.
Easily replace classic protein sources with vegan alternatives - with just as much or even more protein.
Part 1
The swap list
Your favorite recipe stays the same - only the ingredients become vegan. That makes the transition a breeze.
| Original | Protein | Vegan alternative | Protein | |
|---|---|---|---|---|
| Chicken breast | ~23g/100g | → | Chicken alternative | ~20–23g |
| Ground meat | ~20g/100g | → | Smoked tofu mince / pea mince | ~18–25g |
| Eggs | ~13g/100g | → | Chickpea flour / scrambled tofu | ~13–22g |
| Low-fat quark | ~12g/100g | → | Skyr alternative | ~5–10g |
| Whey protein | ~75–80g/100g | → | Vetain protein powder 10% off with code vhp10 |
~70–80g |
| Parmesan / cheese | ~25–36g/100g | → | Nutritional yeast | ~45–50g |
| Doner kebab / gyros | ~20g/100g | → | Shredded smoked tofu doner kebab | ~18–20g |
| Tuna | ~24g/100g | → | Tofu “tuna” | ~15–18g |
| Bacon | ~30–35g/100g | → | Marinated smoked tofu bacon | ~18–20g |
Sören’s tip
Don’t suddenly try to eat completely “perfectly healthy.” The transition becomes much easier if you simply veganize your favorite dishes - burgers, pasta, doner kebab, curry, or loaded fries, simply vegan & high protein!
Part 2
Top 10 vegan protein sources
These ingredients belong in every well-stocked vegan kitchen. High in protein, versatile, and easy to use every day.
#1
Soy granules / pea granules
Bolognese, chili, taco bowl
~50g per 100g
#2
Nutritional yeast
Pasta, cheese sauces, dressings
~45–50g per 100g
#3
Peanut butter powder
Bowls, sauces, desserts
~45–50g per 100g
#4
Seitan
Gyros, steak, stir-fry
~25–30g per 100g
#5
Lentil pasta
High-protein pasta
~24–26g per 100g
#6
Tempeh
Curry, bowls, sandwiches
~19–21g per 100g
#7
Smoked tofu
Doner kebab, bacon, stir-fries
~18–20g per 100g
#8
Chicken alternatives
Wraps, curry, fast food
~18–23g per 100g
#9
Tofu / silken tofu
Scrambled tofu, sauces, desserts
~6–18g per 100g
#10
Edamame
Snacks, bowls, fried rice
~12g per 100g
Ready for more?
Your next level
is waiting for you.
In coaching, I’ll show you how to achieve your physical goals with a vegan diet. Without hunger, complicated changes, or giving anything up.
Find out more now →
