g protein/100g : g protein/tablespoon
- 80 : 7 vital wheat gluten (seitan powder)
- 50 : 4 nutritional yeast
- 40 : 5 soy flakes
- 40 : 2 soy flour
- 30 : 3 hemp seeds
- 27 : 3 almond butter
- 26 : 2.5 broad (fava) beans - high in leucine 2.1g/100g (Rondanelli et al 2020) for muscle building and in L-dopamine (Bhattacharyya 2022) for restless leg syndrome (Manconi et al 2021)
- 25 : 4 peanut butter
- 25 : 2 peanuts
- 21 : 2 almonds - high leucine 1.5
- 19 : 2 sesame seeds
- 18 : 1 flax seeds
- 17 : 3 chia
- 15 : ? hazelnuts
- 12.5 : 3 oats
- 9 : 1 lentils
- 9 : 1 kidney beans
- 6 : 1 green peas
Tricks
- Add hemp seeds, peanut butter, and/or soy flakes to cereal/müsli and use high protein soy milk (5g/100ml so about 12g/250ml Alpro, which is 1 breakfast)
- Add peanuts and nutritional yeast to stir frys, noodle dishes, mac & cheese, etc.
- Add lentils to curries
- Add cheese sauce to anything! (8g protein - add 9g if you replace the flour w half soy flour & half vital wheat gluten)
- Baked goods (including noodles)! Replace part of the flour with a 1:1 mixture of vital wheat gluten and soy flour. For example, if the recipe says 150g flour, use 50g of wheat gluten, 50g of soy flour, and 50g of regular flour (=65g protein with the 3 flours combined)
Snacks (g protein/snack sized amount)
- 20g Clif Builder bar (Amazon, Riegelpower.de)
- 15g (5 nuggets) Nuggets: 3g/nugget
- 14g (4 pieces) Puffy tofu (Komy Tofu: pate de soja frit): 30/100g & 170g pack so about 53g total, each pack has 15 pieces so 3.5g/piece (Mekong)
- 12g Sportness vegan bar (DM)
- 10g Alpro high protein yogurt - I can eat 200g as a snack so that's 10g (5/100g)
- 10g IronMaxx Vegan 30 bar (Rewe)
- 8g Dacon (tofu natur: 13/100g & use 600g/dacon batch)
- 8g Dofurky (30/100g)
- 8g Japanese tofu: 8g/filet
- 5.6g/bar Protein bars
Breakfast: overnight oats = 46 g protein
- Combine in a bowl: 100g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 200ml high protein soy milk
- Put in fridge overnight. For breakfast, add blueberries
