ADVICE / FITNESS / LIFESTYLE

VEGAN PROTEIN SOURCES

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Hii Guys,

So many of you want to try a vegan diet but are afraid of not getting enough protein so I thought I’d give you some inspiration. 🙂 I have been eating high carb vegan diet for almost 3 years now and never had a protein deficiency. In fact, plant based protein sources are so much healthier than meat, eggs & dairy products because they are full of fibre, low in fat and have no sodium or cholesterol.

Here are my favourite vegan protein sources

  1. Melons

    Protein per 100g: 0,8g 

    I LOOOOVE Melons!! A big plate of Watermelon or honey melon is my favourite post workout breakfast!! They are so sweet, juicy and hydrating and also got plenty of protein! 🙂

  2. Raspberries/ Blackberries/ Strawberries

    Protein per 100g: 1,2g

    Berries are my latest obsession. 🙂 I love to add berries to my smoothies and together with fresh spinach, parsley, lemon and water you have the perfect post workout smoothie. Berries are also such a great movie snack for everyone who wants to trade chocolate for a healthier option. 🙂

  3. Gold Kiwis

    Protein per 100g: 1,2g

    You might be surprised but as you can see really ALL fruits have some protein! 🙂 Even though it’s not nearly as much protein as in meat, eggs etc. it is much better absorbable because the essential amino acids are given in a perfect ratio. 🙂 I LOVE gold Kiwis and can easily eat 20 of them at a time. My best advise is to have a large plate of your favourite fruits after your workout to hydrate your body and to fuel your cells with natural fruit sugar to prevent cravings. 🙂

  4. Bananas

    Protein per 100g: 1,1g

    Bananas are the cheapest and easiest way to eat healthier. 🙂 I love to buy around 30 bananas at once and let them ripen up at home for a couple of days at least until they are ripe and spotty. Bananas are amazing in smoothies, smoothie bowls or as a snack! A 10 Banana Smoothie (+ 1 liter of water) tastes like a milkshake by the way and has 13g of protein! 🙂

  5. Avocados

    Protein per 100g: 2g

    I use1/4 to 1/2 avocado every day for my salad dressing and I think it’s such a great way to substitute oil. I actually came across that idea when i saw this video  from the Vegan Corner. 🙂

  6. Spianch/ Kale/ Parsely/ Broccoli / Asparagus

    Protein per 100g: 3g

    Dark leafy greens and broccoli are one of my favourite protein sources!! Green vegetables are rich in  Clorophyl which is very detoxifying and alkalyzing. Eat them raw to make sure you are getting all the vitamins and minerals. I love green smoothies because they really are the best way to eat them raw and still make them taste delicious! 🙂 Try to make green smoothies a daily priority as they are sooo healthy and make you fit, lean and beautiful. 🙂

  7. Zucchinis

    Protein per 100g: 2,7g 

    Raw zucchinis have a lot of health benefits and also contain a good amount of protein. Zucchini noodles are such a fun way to eat more raw zucchinis and taste amazing with a creamy mango/ avocado sauce for example. I also love to peel my zucchinis with a potato peeler and add them to salads. 🙂

  8.  Potatoes / Sweet Potatoes

    Protein per 100g: 2g

    I LOVE steamed potatoes and have them for dinner around 3-4 times per week. Potatoes are such an amazing protein source and so satisfying too. People always think they need to restrict carbs and can’t eat potatoes when in reality it’s the cheese, creamy sauces and meat what makes them fat.  In fact potatoes have zero fat and will make you super lean. 🙂

  9. Squash/ Pumpkin

    Protein per 100g: 2,5g

    Roasted Kabocha squash is soooo delicious and makes every salad more exciting. I love to cut the squash into thick wedges and roast it on baking paper for 30 min at 180 degree Celsius. You really don’t need any oil or salt as it is so flavorful itself. I also love to have roasted squash as a cold snack the next day. 🙂

  10. Chickpeas

    Protein per 100g: 19g

    With 19g of protein chickpeas are a protein bomb!! :-)) Chickpeas are great in curries, salads & hummus and are such an easy way to substitute animal protein. For everyone who wants to build more muscles I recommend to add 1-2 cans of unsalted chickpeas to your lunch/dinner.

    I hope this gives you some new post workout meal ideas. 🙂  Be creative and have fun trying out new recipes. 🙂 All fruits and vegetables have protein and as along as you are eating a broad variety there is nothing to worry about. 🙂

    Have a lovely start of the week everyone! xx  Caroline

34 comments

Julia March 20, 2017 Reply

Hi Caroline,
Thank you so much for sharing. From your experience- eating plant based high protein low fat diet does the person need to wach the amount of food/calories in a stage of loosing weight?
Thank you!

    Caroline Deisler March 20, 2017 Reply

    Hi Julia,
    I don’t believe in counting calories and restricting portion sizes because it is not sustainable long term. This lifestyle really is all about eating in abundance! :-)) Weight loss will take time because you want to be able to keep the weight off long term. Thats why diets never work because you are restricting your calories for a short amount f time and then go back to your previous lifestyle. Restricting calories will only slow down your metabolism and won’t satisfy your cravings. 🙂 Hope that helps!! 🙂
    xx Caroline

Katrina Jones March 20, 2017 Reply

I love this! It’s so true, there are so many great sources of protein in natural and raw foods. I find it’s hard to convince people that we really don’t need that much protein in our diet, they just have to try it. But it’s a hard misconception and habit for people to break. Awesome post! Have a great day and keep inspiring people 🙂

    Caroline Deisler March 20, 2017 Reply

    Hi Katarina,
    so happy to hear that you find this post helpful!:-)) It really is such a big misconception and it’s hard to convince people unless they try this lifestyle themselves. 🙂
    Have a lovely start of the week.
    xx Caroline

Natithaaa March 20, 2017 Reply

Wow!! Thank you so much for such a good idea and a good advice.

    Caroline Deisler March 20, 2017 Reply

    Hi Natitha, thank you!:) Happy that you feel inspired!
    Have a lovely Monday!
    xx Caroline

Tanja March 20, 2017 Reply

Hi Caroline,
first I want to thank you. Thank you for your daily motivation and for always sharing your helpful tips. Especially when I started my vegan lifestyle I was so happy for you to be there and who had strengthen my decision. You are such a beautiful person inside and outside and I always wonder how you stay that calm and positive in you daily life, which is for sure often very stressful. I sometimes struggle a lot with people who bring a lot of negativity into my life although I know them since school. The last year my life changed a lot and in this time I realized it´s tome to do the things I want to do and it´s time to let the past behind me and to meet new people. Can I ask you, of you have always been that positive and pleased with yourself and how you deal with people you know they are jealous of you and your life? Being vegan gives me so much positivism, bit I still need to work on my mindset and to taking life and others to serious. .. Have a lovely day and please continue the good work. Wish you all the best and sorry for the long comment!! xoxo Tanja

    Caroline Deisler March 20, 2017 Reply

    Hi Tanja,
    thank you so much! 🙂 Always means a lot to hear that!:-)) I think I know what really matters in life and am really happy with myself. Make people around you happy and be thankful for what you have and don’t let negative people into your life. Eating a healthy diet and working out is not the most important thing in life but its the first step to treat yourself well and to learn how to love yourself. Be happy about the small things every day and never be unforgiving to the people you love. Hope that helps!:-)))
    Have a lovely start of the week!
    xx Caroline

      Tanja March 20, 2017 Reply

      Thank you so much for your answer- you are so right :-)) I have to work on that 🙂

Molly March 20, 2017 Reply

Hi Caroline, just wondering if it’s alright if I can’t buy organic 100% of the time?
Thanks X

    Caroline Deisler March 20, 2017 Reply

    Hi Molly, yes totally!! I don’t always buy organic. 🙂
    xx Caroline

      Molly March 20, 2017 Reply

      Okay thank you XX

Katie March 20, 2017 Reply

Thank you Caroline for the post! I can across your instagram about a month or two ago, and you have inspired me to eat high card and low fat. I feel more energized and leaner already! Thank you for you inspiration.

    Caroline Deisler March 20, 2017 Reply

    Hi Katie 🙂 Thanks so much for sharing this! Makes me so happy to hear that! 🙂
    Have a lovely evening.
    xx Caroline

Lacey March 20, 2017 Reply

Hey i was wondering if you ever eat air popped popcorn? Plain nothing added. 🙂

    Caroline Deisler March 21, 2017 Reply

    Hi Lacey,
    I don’t have a popcorn machine haha but its defiantly a very healthy snack. :-))
    xx Caroline

Jules March 21, 2017 Reply

Hi Caroline!

I just wanted to say I absolutely love love love your blog! I became vegan about 3 years ago and haven’t looked back! I went vegan for ver similar reasons as you. I just had a quick question about corn, I noticed that you don’t include it in your meal plans. Do you have any opinions about it? It’s super cheap where I live in Canada (alongside potatoes, apples, bread, wild rice).

Many thanks and lots of love from Canada xoxo jules

Carmen March 21, 2017 Reply

Hi! First of all, I have to say that you are such a great inspiration and an actual body goals for everyone. Your style is so fit and healthy, I love it! I have some questions: first, is green tea good to keep fit and improve your digestions? Second, how often do you change your workout routines? Now I use to run 45 mins and sometimes use the eliptical bike, in addition to abs and body routines. I want to do strap training like the one you showed on your You Tube channel, but I didn’t start yet. Also, I swim and surf in vacations. I love sport! Is this routine good? I eat very healthy, avoiding bad fats, oils, bread (especially white bread), proccessed food, red meats or alcohol. Now I’m 17, and I am naturally tall and very skinny, but I feel reaaaally healthy and happy with this eating and sport habits. Greetings from Spain, you’re FAN TAS TIC!

    Caroline Deisler April 6, 2017 Reply

    Hi Love, apologies for my late response!! :-))
    thank you soooo much!! Makes me so happy to hear that you feel inspired!!
    1. Green tea is a great alternative to coffee, however, I don’t drink it that often as its still quite dehydrating and a bit aggressive on your digestion.
    2. I don’t stick to a certain workout routine and more do what I feel like doing. Sometimes I wake up and want to go for a run, sometimes I feel like doing yoga and other days i love to go to spinning or boxing. Its always good to listen to your body and to punish yourself with a specific routine you have to stick to. :-))
    Hope that answers your questions! :-)) You seem super healthy and happy and Im sure you are on the right track!! :-))
    Have a lovely day love and big kiss from Bali!!
    xx Caroline

Chiara March 21, 2017 Reply

Hi Caroline!

Thanks for your great blogpost! I recently started the vegan lifestyle and lately have water retention in my legs…Do you have any tips how to get rid of that?
Stay as beautiful and inspiring as you are!!
xxx

    Caroline Deisler April 6, 2017 Reply

    Hi Chiara,
    thank you so much!! 🙂 So happy to hear that! 🙂
    1.Cutting out salt helps a lot when you feel like your body is holding on to a lot of water.
    2. Steam/ Sauna also helps and
    3. Eating a lot of raw fruits, dates and green leafy veggies!!
    Sorry for my late response!! I somehow didn’t see your comment!:(
    xx Caroline

Carmen March 21, 2017 Reply

Hi! First of all, I have to say that you’re such an inspiration of body, lifestyle, beauty and health. I love you and what you do My question is: how do you do to get so tan? I love your tan and beautiful skin and I wonder how do you do to have it like that. Greetings from Spain!

    Caroline Deisler April 6, 2017 Reply

    Sorry love its a bit confusing because comments are only shown under the post once I approved them!:-))
    xx

Carmen March 21, 2017 Reply

I repeated almost the beginning of my comment because I thought I hadn’t sent it Sorry

Sandra March 21, 2017 Reply

Hi Caroline,

dein Blog gefällt mir total super gut du hast echt tolle Tipps. Mir gefällt besonders gut das Avocadodressing das ist echt nochmal was anderes. Ich versuche mich auch (gelingt nicht immer)vegan zu ernähren. Da ich dir auch auf Instagram folge sehe ich das du abends immer Datteln isst. Wieviel isst du da so? Hast du eventuell noch einen Tipp für Käseersatz:-)?
Ich freue mich auf eine Antwort von dir!!

Schönen Abend Sandra

    Caroline Deisler March 26, 2017 Reply

    Hi Sandra,
    Dankeschön :-)) Das freut mich sehr!!:-) Ich esse meisten 20-25 Datteln pro Tag und auch Abends als Snack nach dem dinner. Der beste Kaesersatz sind definitiv Avocados. :-)) Avocado auf warmen Brot ist soooo lecker!
    Hoffe das hilft!:)
    xx Caroline

      Sandra March 26, 2017 Reply

      Super ich danke dir!!!!! Jetzt bin ich erstmal total süchtig nach deinem Rezept mit Zucchini Spaghetti toll, toll! Mach weiter so!!!!!!!!

      Viel Spaß auf Bali weiterhin:-)

        Caroline Deisler March 27, 2017 Reply

        Aww Dankeschön das freut mich :-))!
        xx Caro

Irin April 17, 2017 Reply

Hi Caroline!
Thank you for all your posts! I really like them…
I wanted to ask you if you have oatmeals and what is your opinion about oats. I eat porridge for breakfast… because i feel fruit alone doesnt full me up as much as i would wish. How was your transition to vegan? My head says became vegan or at least vegetarian, but it is so difficult to me to cut out cheese and chocolate.
Thank you!!

    Caroline Deisler June 23, 2017 Reply

    Hi Irin 🙂

    Oatmeal is perfect for breakfast and I used to eat it all the time but then I got a bit bored of it and now I love to have plain fruits instead.:-) Porridge is def a bit more filling though, I totally agree:)!

    The best alternative for cheese in my opinion is avocado!! It makes everything soo creamy and delicious!! I also love to have avocado on toasted sourdough bread!! Simply heaven!!:-)) Dates are the best fruit to prevent sweet cravings:)) they are sooo delicious and yummmy!! There is also a post about dates here on my blog:)!

    Hope that helps.
    xx Caroline

Becky May 14, 2017 Reply

I noticed that in the greens section, you talked about eating those things raw. I wanted to point out that while some greens should definitely be eaten raw(like spinach), others should not (like broccoli and kale). The reason for this is that if the plant wall is not broken down by steaming, these foods can be really hard on digestion, and this leads to bloating. Other than that, love the tips. Much love xx

    Caroline Deisler June 23, 2017 Reply

    Hi Becky 🙂

    I totally agree and only recommend to eat things like broccoli raw in form of a smoothie.

    Have a lovely weekend.
    xx Caroline

Laura May 1, 2018 Reply

Hi. I started vegetarian diet a while ago and noticed my hair becoming thinner. Should I take any food supplements? How is your hair so thick and beautiful?

    Caroline Deisler May 11, 2018 Reply

    Hi Laura

    my best advise is to cut out dairy products and to eat a Whole Foods plant based diet as that is the most nutrient dense food. My hair became a lot healthier since I eat that way and especially lots of greens and avocado is amazing for strong hair. I also use coconut oil as a natural hair mask 1-2 a week the night before I wash my hair. Its sooo hydrating and easily washes out too. Massage a handful of organic cold pressed coconut oil into your scalp and ends and leave it in over night:):)

    Hope that helps!
    xx Caroline

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