3 Vegan Protein Snacks That Actually Taste Good*
If you want to lose weight, build muscle, or have more energy, you need to eat a fair amount of protein.
The daily recommended protein intake is 0.8 grams of protein per kilogram of body weight. I think that is on the low end of the spectrum, especially if you are very active or want to change your body composition.
Protein is crucial for weight loss for a variety of reasons:
Protein can boost your metabolism
Whenever you eat, your body raises its temperature a little bit. This is called thermogenesis. Thermogenesis requires energy, aka burns calories.
Some macronutrients produce a higher thermic effect than others. For example, when you eat 100 calories from fat, you will burn around 3 of them. However, when you consume protein, you will burn 20–30% of them due to the high thermic effect of protein.
If you’re interested to learn more about thermogenesis and how to improve it, please refer to my post: 5 natural ways to boost your metabolism.
Protein can help you to curb hunger
Protein-rich foods will make you feel full longer than carbohydrates. One reason for that is that protein reduces the levels of the ghrelin, which is a hormone that makes you hungry.
A study published in the American Journal of Clinical Nutrition showed that increasing protein intake can reduce daily calorie consumption significantly.
Protein Can Help to Improve Blood Sugar Control
Most protein-rich foods contain little or no carbohydrates and thus don’t create blood sugar spikes. Exceptions for this are milk and other dairy products, which are often high in lactose, especially the low-fat versions.
Are you eating enough protein?
Unfortunately, most of my female clients having a hard time eating enough protein to reach their recommended daily protein intake. One reason for that is that the amount of protein for certain foods is often lower than we think.
Here’re some examples of how much protein is in your food:
1 egg contains 6 grams of protein
Milk (8 oz) contains 8 grams of protein
¼ cup of nuts contains 4-6 grams of protein
I often asked my clients to record everything they eat in a food journal to find out how we can improve their diet. Many of them only eat around 30 – 40 grams of protein per day, which is one reason why they struggle to lose weight or to keep it off.
How can you eat enough protein if you’re vegetarian or vegan?
I don’t eat meat and try to limit animal products as much as I can, which is why I sometimes supplement my food with protein shakes or bars. While that’s not optimal and it works for me and my busy schedule.
However, many protein bars contain lots of sugar or artificial ingredients and should be rather classified as “candy” than as sports nutrition.
That’s why I would like to share my favorite, non-BS protein snacks with you*:
I love the Julian Bakery Pegan Bars for a variety of reasons. They’re gluten- and dairy-free. Low in carbohydrates, vegan, paleo, and keto-friendly.
The Chocolate Lava Pegan Thin Protein Bar contains 190 calories, 20 grams of protein, and 26 (!) grams of fiber.
The ingredients are all-natural: organic sacha inchi, organic Soluble Tapioca Fiber (prebiotic), organic sunflower butter, organic cacao, chocolate extract flavor, monk fruit, probiotic, and sunflower lecithin.
Sacha inchi is a seed and is already considered as THE next “superfood” because they have high levels of plant-based omega-3s and contain all essential amino acids.
My Gourmet Tip: put them in the microwave for 8 – 12 seconds and they will taste like a warm brownie.
This snack is made of broad beans (fava beans) and is my go-to when I crave something savory.
The ingredients include fava beans, rice flour, and sea salt. A whole pack (85 grams) has 300 calories and 21 grams of protein.
Apart from that, they are packed with nutrients such s folate, manganese, copper, phosphorous, magnesium, iron, potassium, thiamine, and zinc.
My Gourmet Tip: I sprinkle them on my salads (or eat them while watching Netflix..)
The MP Plant-Based Organic Protein Bar is another vegan bar made of organic ingredients.
The main protein sources are rice and pea protein.
They have only 160 calories but contain 15 grams of protein. Pea protein is a great source of iron and arginine — an amino acid that promotes healthy blood flow.
In good health,
Please check in with your health care provider before making changes to your diet in case you suffer from any chronic condition.
*This article includes affiliate links.
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