You're VEGAN?! What do you EAT?!!: August 2023

g protein/100g : g protein/tablespoon

85: 10 protein power (mix of 2/5 pea/ 2/5 rice/ 1/5 hemp)
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

Add protein powder, 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)! For bread-like consistency, replace part of the flour with a 1:1 mixture of vital wheat gluten and protein powder mix (=82.5g protein per 100g). For cake/brownie-like consistency, only use protein powder mix.

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

Combine in a bowl: 80g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 2T protein powdermix, 200ml high protein soy milk
Put in fridge overnight. For breakfast, add blueberries