The 5 best vegan and vegetarian high-protein foods that are essential for every diet

Updated on April 4, 2022
In this article
In this article

The vegan and vegetarian tendency

People become vegans and vegetarians for a diversity of reasons. Some people do it for religion or culture, others do it for their own well-being, and others do it as a concern for the planet. Whatever the reason may be, plant-based diets have never been as accessible as now. Seems like everyone is, or is trying to be, meat-free, and that is a great thing! Using plant-based ingredients is becoming more and more common, and more people from all sides of the world are adopting cruelty-free diets.

A plant-based diet is not only good for your body, since there are many health benefits from a meat-free diet, such as a lower chance of developing chronic illness, but is also great for the planet, as it generally uses less water for production and releases fewer carbon emissions on the atmosphere.

“Those who eat a vegetarian diet have a lower risk for chronic diseases, which ultimately translates into longer, healthier living.”

Dr. Mark Reeves

There are many misconceptions about being plant-based, so it’s important to keep yourself informed and do your own research. Here are 5 common misconceptions about being a vegan that you should know.

Being vegan and vegetarian are not the same!

Thinking veganism and vegetarianism are the same is a common misconception about the two diets, and they often get mixed up. Vegetarians do not consume meat; however, they still consume dairy products, eggs and other ingredients that originate from an animal source. On the other hand, people who practice a vegan diet do not consume food that contains any animal product, and vegan food is strictly plant-based. Some vegans even practice a raw plant-based diet, where they consume nothing but raw vegetables and fruit.

How much protein does the average person actually need?

Protein is one of the essential elements of a healthy and balanced diet and has become a buzzword in the past years, with the popularization of gyms and fitness lifestyles. Bodybuilders and people that exercise regularly and want to build more muscle mass, will increase their protein intake, so the body forms meat faster.

However, according to the Recommended Dietary Allowance (RDA), the average human needs 0.8 grams of protein for every kilogram of bodyweight. Keep in mind that this is the minimum amount that should be consumed per person to keep your body working, and not the average daily amount.

There are many private label brands that produce protein powder and food supplements that help introduce higher amounts of protein into your diets, such as shakes, pancakes, and snacks. However, the best and most natural way of eating protein is by choosing foods and beverages that are highly proteic.

Here are the best ingredients for a cruelty-free protein diet

Since the most popular high-protein foods are meat-based, can be difficult for vegans and vegetarians to find plant-based fonts of protein. However, contrary to popular belief, the easiest and highest protein foods are not necessarily vegetables, but nuts and grains.


Tofu is a soft and jelly-like dough made from soybeans. Its popularity started in Asia and spread around the world for being versatile and easy to introduce into your diet. It’s used greatly as a replacement for meat and has 8g of protein per 3.5 ounces serving.


Lentils come in a variety of colours, shapes and flavours, and can be easily added to another recipe as a way of increasing protein intake. They are easy to cook and can be put in salads, soups, curries, and much more. The average portion adds 12 grams of protein to your diet.


Edamame is a green soybean, usually found in Japanese restaurants as a side dish, and can be boiled or steamed before eating. It’s usually served inside the shell, and “popped” inside of the mouth, to eat the beans inside. In an average portion of edamame, there are 18 grams of protein, and the best part is that soy is a complete protein, which means it comes in a pack with all the amino acids your body needs to survive.


Cashews are a type of nut, that has a soft chewy consistency while carrying a sweet flavour. They can be minced and put inside other dishes to increase the protein, especially in vegan and vegetarian diets, and are very popular ingredients for bowls and smoothies, for their soft consistency. An average portion of 100g of cashews contains 18 grams of protein.


Quinoa is a gluten-free alternative to other grains and has many benefits for health. One cup of quinoa provides 8 grams of protein for your diet, and just like edamame, is also a complete protein, providing all the amino acids that our bodies cannot produce by themselves.

Why not have your own vegan and vegetarian private label brand with Wonnda?

Now that you know everything about how to find protein in vegan and vegetarian foods, why not have your own vegan and vegetarian private label brand with Wonnda? Elevating your brand through a private label or contract manufacturing could be just the step you need to take your business to the next level.

Are you ready to upgrade your brand into a successful business and are looking for the right production? Here at Wonnda, we work with top European producers for private labelling and contract manufacturing. The first step in getting your business to market is probably the most crucial – finding the right production partner for your project. The great advantage of is that you can simply let us do the heavy lifting. Just tell us quickly about your project or product idea. We will then approach the most suitable producers for your project and connect you with them. Sounds interesting? Then just fill out the form or send us an email with your desired product

Create your next product line with Wonnda

Our platform lets you source, launch, and scale your product line with over 250 trusted European suppliers. So whether you’re looking to request products from our private label catalog of over 1,500 items or develop custom products from scratch, Wonnda has everything you need to get started. Best of all, it’s free to start today!

Set up your account in less than 3 minutes and begin your journey with Wonnda. Unlock endless possibilities for your business, bring new products to market and streamline your sourcing process from idea to launch on one single platform.

About the author
Alice Pegorin
Alice Pegorin is a talented writer and a world-citizen who was born and raised in Brazil. In 2019, she moved to Lisbon, Portugal to pursue a BSc in Marketing and Advertising at IADE-UE. Following her passion for business management, Alice moved to Berlin, Germany in 2022 for her Erasmus semester at UE-Germany, where she completed her studies. Alice is a curious and open-minded individual who adapts easily to any environment. She enjoys exploring new cultures and experiences, and is always eager to learn. Currently based in Berlin, Alice travels to Portugal from time to time to visit friends. Her passion for writing and business management makes her an invaluable member of our team at Wonnda, and we're thrilled to have her on board.
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