Best vegan protein sources — 20+ g per meal, no protein powder

Per-serving protein from whole vegan foods, ranked by density: tempeh 100 g = 20 g protein (highest), edamame pasta dry 56 g = 24 g, seitan 100 g = 21 g, lentils cooked 200 g = 18 g, chickpeas cooked 200 g = 15 g, hemp seeds 30 g = 9 g (use as a topper to push meals over 25 g), tofu firm 100 g = 14 g, nutritional yeast 2 tbsp = 8 g + ~2 mcg B12. Volya's food_db has every one of these with full macros + B12 + iron + calcium tracking. Filter [/recipes](/recipes) by 'vegan' + sort by protein and you'll see what hits 25 g+ per serving.

Cooking strategy: stack two of these in every meal. Tempeh + lentils. Chickpeas + edamame pasta. Tofu + nutritional yeast. Each combo hits 30 g protein with zero scoops. The two recipes in our catalog that prove this without compromise: [b12-power-overnight-oats](/recipes/b12-power-overnight-oats) (28 g protein, 5.9 mcg B12, no powder) and [chickpea-mock-tuna-salad-vegan](/recipes/chickpea-mock-tuna-salad-vegan) (14 g, batch-cooks). For days you DO want a smoothie, [smoothie-bowl-pb-banana-vegan](/recipes/smoothie-bowl-pb-banana-vegan) uses pea protein but isn't required to.