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What is the New Impossible Burger 2.0 Recipe? All Your Questions Answered

June 24, 2019 by Lacey Bourassa

The Impossible Burger, made by Impossible Foods, has quickly taken off in popularity. Rather than accept the plight of being just another veggie burger, the Impossible Burger takes aim at the meat-eating crowd.

Vegans, vegetarians and people who adopt a plant-based diet are quick to try the latest and greatest vegan products. But meat lovers may be a bit skeptical.

What’s in the Impossible Burger? Does it really taste like beef? Is it safe, healthy, and a good source of protein? How does the Impossible Burger 2.0 compare to the original recipe?

If you’ve been curious about the veggie burger that “bleeds” like real meat, here’s what you need to know.

What is the Impossible Burger?

The Impossible Burger is a meatless patty that mimics a beef patty in every way. The creators at Impossible Foods set out to recreate the sensory experience of sinking your teeth into a juicy hamburger, but with plants.

The process of cooking, seasoning and eating the Impossible Burger is like a traditional beef burger.

When uncooked, the Impossible Burger looks like raw ground beef and can be seasoned or marinated like a regular patty. Once it hits the grill, it sizzles like beef and gives off a mouth-watering aroma. And finally, when it’s wedged between two buns and piled high with toppings and sauces, it’s indistinguishable from real meat.

History of the Impossible Burger

You can make a true veggie burger at home with some black beans, brown rice and, obviously, vegetables. You can’t make the Impossible Burger at home.

In 2011, Impossible Foods founder Patrick O. Brown, M.D., Ph.D. posed the question, “Why does meat taste like meat?” Simple enough.

The next five years consisted of religiously researching beef burgers at the molecular level. The result? A recreation of the precise texture, flavor and nutrition profile of ground beef using only plant-based ingredients.

The Impossible Burger launched in 2016, but the geniuses at Impossible Foods didn’t stop there. In 2019, the new and improved Impossible Burger 2.0 made its debut.

Is the Impossible Burger Safe to Eat?

The Impossible Burger looks, feels and tastes like no veggie burger you’ve ever tried before, so it’s natural to question food that’s completely new to you and to the market.

The safety of the Impossible Burger was a major concern at first. Impossible Foods uses an ingredient, soy leghemoglobin (a.k.a. heme), that hasn’t previously been tested for safety. Now, we know that the Impossible Burger is safe, but it was a long, winding road for Impossible Foods.

According to a 2017 press release, Impossible Foods placed the novel ingredient in front of a panel of food safety and allergy experts in 2014 and again in 2017. Both panels unanimously found the ingredient to comply with GRAS standards.

In 2015, the FDA was wary to declare the new ingredient as safe for human consumption and urged the company to submit more information on heme. Despite the FDA’s request, the company brought the Impossible Burger to the market based on third-party expert testing. The New York Times brought the controversy to light in 2017 with concern that Impossible Foods rushed to the market with a product that wasn’t FDA approved.

Without GRAS (Generally Recognized as Safe) status from the FDA, a product could be pulled off the shelves. To ensure that the key ingredient of the Impossible Burger is 100% safe, Impossible Foods volunteered their product to be tested on animals.

In response to the positive results of the testing, the FDA sent Impossible Foods a no-questions GRAS letter in July 2018. This was a major proponent in bringing the meat replacement to consumers and ensuring everyone that yes, the Impossible Burger is safe to eat and FDA approved.

Impossible Burger Ingredients

The Impossible Burger has an impossibly short ingredients list. Almost one-third of them being vitamins and minerals.

Here is the full ingredients list of the Impossible Burger 2.0:

Water, Soy Protein Concentrate, Coconut Oil, Sunflower Oil, Natural Flavors, 2% or less of: Potato Protein, Methylcellulose, Yeast Extract, Cultured Dextrose, Food Starch Modified, Soy Leghemoglobin, Salt, Soy Protein Isolate, Mixed Tocopherols (Vitamin E), Zinc Gluconate, Thiamine Hydrochloride (Vitamin B1), Sodium Ascorbate (Vitamin C), Niacin, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12

Somehow all of those plant-based ingredients come together to replicate meat. Let’s take a closer look at some of the ingredients and what they do.

Impossible Burger Main Ingredients Broken Down:

Soy Protein Concentrate

With the launch of the Impossible Burger 2.0, Impossible Foods decided to swap out wheat protein with soy protein. This swap makes the burger beefier, higher in protein quality and higher in fiber.

The Impossible Burger has both the texture and protein content like a beef burger due to this ingredient.

As you can imagine, soy protein concentrate contains soy. This is the major allergen the Impossible Burger. Because Impossible Foods removed wheat protein, the burger is now gluten-free.

Coconut Oil

This is likely the largest source of saturated fat in the Impossible Burger. However, a beef burger is juicy and somewhat greasy. Coconut oil satisfies those characteristics of a good burger.

Sunflower Oil

The original recipe did not contain sunflower oil, but the Impossible Burger 2.0 has 40% less saturated fat thanks to this ingredient. Sunflower oil also reduces the amount of total fat in the burger.

Potato Protein

Like wheat protein, potato protein gives the burger its texture and protein-packed nutrition profile.

It’s exactly what it sounds like — protein from potatoes! It’s similar in nature to other protein isolates derived from plants, like peas, rice, and mushroom. Potato protein is generally vegan as well as kosher and halal certified. There are no animal proteins nor gluten in potato proteins.

Potato protein does not have as many allergy concerns as products like soy, dairy, or wheat.

Methylcellulose

The Impossible Burger 1.0 amazed consumers with its realistic flavor and texture, but Impossible Foods wasn’t happy with the dryness. Some critical reviews critiqued the burger for being too dry, so Impossible Foods set out to make the burger juicier.

With the help of methylcellulose, the new burger is easier to handle when it’s raw and juicier to bite into when it’s cooked. Methylcellulose is “a plant-based culinary binder commonly found in ice cream, sauces, and jams.”

2% or less of Leghemoglobin (Soy)

Although Impossible Foods uses an extremely small amount of soy leghemoglobin, or “heme,” this ingredient plays a huge role in the sensory experience in the meat-like Impossible Burger.

Humans have consumed heme for thousands of years. It occurs naturally in all living organisms, including plants and animals. This molecule is high in iron, which is why both the Impossible Burger and regular beef patties are high in iron.

There are two types of heme: myoglobin, which is found in animal muscle, and leghemoglobin, which is found in nitrogen-fixing plants and legumes. The Impossible Burger uses heme from soybeans.

Vitamins and Minerals (2% or less)

Almost one-third of the Impossible Burger ingredients list is made of vitamins and minerals, including:

Vitamin B12
Zinc
Vitamin E
Vitamin C
Thiamin (Vitamin B1)
Vitamin B6
Niacin
Riboflavin (Vitamin B2)

Vitamin B12 is especially important to note, as this vitamin can be difficult to obtain on a plant-based diet.

Impossible Burger Nutrition and Dietary Concerns

Impossible Foods not only created a veggie burger that’s indistinguishable from beef, but it also stacks up against meat’s nutrition. How do they do it? Let’s look at the facts.

Impossible Burger Nutrition Facts

Impossible Foods state the nutrition facts for the Impossible Burger clearly on their website.

The Impossible Burger 2.0 is even more nutritious than its predecessor with 30% less sodium and 40% less saturated. Plus, the new recipe is higher in fiber, vitamins and mineral.

For every 4 oz (113g) serving of the Impossible Burger, the nutrition profile* is as follows:

240 calories
14g fat (18%)
8g saturated fat (40%)
0g trans fat
0mg cholesterol
370mg sodium (16%)
9g carbohydrates (3%)
3g fiber (11%)
<1g sugar
19g protein (31%)

The Impossible Burger is also a significant source of the following vitamins and minerals:

Calcium: 170mg (15%)
Iron: 4.2mg (25%)
Potassium: 610mg (15%)
Thiamin: 28.2mg (2350%)
Riboflavin: 0.4mg (30%)
Niacin: 5.3mg (35%)
Vitamin B6: 0.4mg (25%)
Folate: 115mcg DFE (30%)
Vitamin B12: 3mcg (130%)
Phosphorus: 180mg (15%)
Zinc: 5.5mg (50%)

*The daily value percentages are based on a 2,000 calorie diet.

Impossible Burger Nutrition vs. Beef Nutrition

The Impossible Burger rivals real beef on every level, including nutrition.

A 3-ounce ground beef patty contains the following nutrition facts:

251 calories
18.5g fat
0g carbohydrates
0g fiber
65mg sodium
0g sugar
20g protein

As you can see, the Impossible Burger is lower in calories and fat, but higher in sodium, carbohydrates and sugar. The Impossible Burger is also higher in dietary fiber.

The Impossible Burger contains roughly the same amount of protein as a traditional ground beef patty.

Where the Impossible Burger really stands out against beef is its vitamin and mineral content. The Impossible Burger contains more calcium, iron, thiamin, folate and zinc. It contains roughly the same about of vitamin B12.

Let’s not forget about cholesterol. People who are trying to lower their cholesterol and promote good heart health will be happy to know that the Impossible Burger is cholesterol-free.

What’s interesting is that the Impossible Burger is nutritionally closer to a beef patty than other veggie patty. An 85g veggie patty contains significantly less calories, protein, fat, iron and vitamin B12.

Impossible Burger Allergens

Impossible Foods strive to make their products as allergen friendly as possible, but the Impossible Burger is not entirely allergen-free.

The major allergen in the Impossible Burger is soy. While the new recipe is gluten-free and wheat-free, the burger is not soy-free.

Soy protein concentrate is the main source of soy in the Impossible Burger, but it also contains Soy Leghemoglobin.

However, the Impossible Burger is free of other common allergens, including gluten, wheat, dairy, eggs, nuts and shellfish.

The Impossible Burger also recently achieved its Halal and Kosher certifications.

Is the Impossible Burger Vegan?

Technically, yes, the Impossible Burger is vegan and vegetarian. There are no animal products used in the Impossible Burger ingredients. It is safe to eat for people who don’t consume animal products.

However, Impossible Foods tested heme on rats as explained in this letter to their community. Impossible Foods felt this was a necessary action to receive GRAS status from the FDA.

People who don’t buy products that were tested on animals may not feel comfortable supporting this product.

The fact still remains that the Impossible Burger is free of animal-derived ingredients.

What Makes the Impossible Burger Unique

Part of what makes the Impossible Burger radically different from other veggie burgers is its use of plant-based heme.

Impossible Foods states that “The heme molecule in plant-based heme is atom-for-atom identical to the heme molecule found in meat. It’s what makes the Impossible Burger so rich and decadent.”

Heme is basically what makes the Impossible Burger taste like meat. Since other veggie burgers, like the Beyond Burger, don’t contain this meat-like ingredient, they just don’t appeal to people who want a hearty, meaty burger.

Veggie burgers can taste amazing, but it depends on who you ask. Vegans and vegetarians may be satisfied with a classic black bean burger, but try getting a meat eater to replace a juicy slab of beef for some beans and veggies. It just won’t stick.

What makes the Impossible Burger so different is that Impossible Foods’ target consumer is the meat-loving carnivores. They’ve given the masses what they want: A meat replica that tastes identical but has less of an impact on the planet.

Sustainability of the Impossible Burger

The Impossible Burger is significantly more eco-friendly than beef. One of the main reasons that consumer food trends are pushing towards plant-based alternatives is because of the lesser environmental toll.

Impossible Foods asserts that, “Compared to cows, the Impossible Burger uses 95% less land, 74% less water, and creates 87% less greenhouse gas emissions.”

Impossible Burger Reviews

Of course Impossible Foods think their product is delicious, but is the Impossible Burger really juicy, meaty and mouth-watering?

The folks at Revelist tried the Impossible Burger 1.0 when it debuted at Momofuku Nishi in New York City. The Italian-Korean fusion restaurant was packed due to the debut, but it was worth the wait. The Revelist rep—who is a full-fledged meat-eater—gave a promising review: “Given the option of a regular burger or an Impossible Burger, I’d choose the latter eight out of 10 times—because it’s that good to my palate and it’s that good for the planet.”

No matter how environmentally conscious a burger may be, no one will eat it if it doesn’t taste amazing. There were some mixed reviews about the flavor and texture of the Impossible Burger 1.0 (can’t please everyone, right?), but the Impossible Burger 2.0 lives up to its impossible promise.

Does the Impossible Burger Taste Like Beef?

Reviewers were quick to notice the upgrade in taste and texture of the Impossible Burger 2.0. The Thrillist staff flew to Las Vegas where the new recipe was debuted to see if the Impossible Burger 2.0 actually tastes like meat. It turns out, the Impossible Burger 2.0 could trick meat eaters into believing it’s real.

The Real Simple staff, including a vegetarian and a meat-eater, tried the Impossible Burger and found that it tasted eerily similar to ground beef. The vegetarian concluded, “I found it too similar to ground beef, to the point where I felt like I was eating a real burger.”

Skeptical BuzzFeed staff members couldn’t believe that the Impossible Burger wasn’t real beef. Some predicted that Impossible Foods is the future. One of the taste testers joked, “This is me becoming a vegetarian.”

It’s not just magazines and online media companies raving about the Impossible Burger, however. Bloggers, YouTubers and social media influencers have spread awareness with taste tests, reviews and more online. The responses have been overwhelmingly positive.

Where to Find the Impossible Burger

As of 2019, the Impossible Burger has expanded to more than 5,000 restaurant locations across the United States, Hong Kong and Macau. Their ground “beef” is used in a variety of products, including burgers, tacos and more.

Where is the Impossible Burger Sold?

The Impossible Burger is sold in many national restaurant chains across the United States. Some of them include Umami Burger, White Castle, Fatburger and Dave and Buster’s.

See if the Impossible Burger is available near you using the Impossible Foods store locator.

How Much Does the Impossible Burger Cost?

The price of the Impossible Burger varies per restaurant and location. The price also depends on the size of the burger.

Umami Burger charges $16, but you get two Impossible Burger patties. White Castle, however, charges $1.99 per slider, but the portions are very small.

Here are some other examples*:

Fatburger — $9
Dave and Busters — $14.99
Punch Bowl Social — $13
Charleston’s Restaurant — $15
B Spot — $9.99
Dog Haus Biergarten — $8.99

*Prices may vary per location and menu item.

Can You Buy the Impossible Burger in Stores?

The Impossible Burger is currently only available for purchase in select restaurants. It’s expected to hit stores in 2019.

Reasons to Consume the Impossible Burger

Impossible Foods released a sustainability report in 2018 that details all their efforts to create the world’s most realistic veggie burger in a sustainable fashion.

Some of the highlights and reasons why you should try the Impossible Burger include:

Taste: In a blind taste test, about half of meat-eating consumers prefer the Impossible Burger based on taste alone. Their goal is to beat beef burgers decisively in blind taste tests.
Sustainability: If Americans replace 50% of ground beef consumption with Impossible Foods products, there would be a drastic reduction in carbon gas emissions, water use and land use.
Transparency: Impossible Foods aims to be the most transparent food company in the water. They publicly list every single ingredient and where they’re sourced from.

Final Thoughts on the Impossible Burger

The Impossible Burger wasn’t created exclusively for vegans, so to all the meat-eaters out there: Give the Impossible Burger a try.

Vegans are welcome to enjoy the eerily meat-like burger, too, but the reality is that they make up only 6% of the U.S. population.

Impossible Foods caters to the other 94% who love a thick, juicy cut of beef—not the “rabbit food” that they think vegans eat. If you’re a part of that 94%, this burger is for you.

Listen, most vegans don’t give up meat because they don’t like the taste of meat. They go vegan for all kinds of reasons (i.e. health, ethical, environmental, etc.) that have nothing to do with taste.

I think everyone can agree that meat tastes good.

If the Impossible Burger succeeds at tasting like meat, then it’s a win-win for everyone. No animals were harmed, fewer resources were required and your tastebuds were still happy.

10 Easy Vegan Meal Plans That Make Eating Plant-Based Way Easier

June 18, 2019 by Jeffrey Trull

Meal planning can be a gamechanger for any successful plant-based or vegan diet. Planning meals ahead of time takes the pressure off of trying to figure out what to eat in the moment and ensures you get the nutrition you need, like plant proteins.

Meal plans provide structure and organization and are a great way to discover new recipes.

Here is a round-up of some plant-based and vegan meal plans from around the web that I found to be well-structured and (in most cases) high in protein.

You can always mix and match these meal plans, or choose to use a plant-based meal planner app instead. Either way, there are definitely ways to maximize your plant protein by picking and choosing recipes as you see fit.

1. CookingLight: The Ultimate 3-Day Plant-Based Meal Plan for Beginners

Even though it’s just three days’ worth of recipes, this is a great place to start if you’re looking for an easy meal plan. It utilizes a lot of plant protein like chickpeas, tofu, and tempeh. Plus, the recipes simply look delicious.

2. EatingWell: 7-Day Vegan Meal Plan: 1,200 Calories

With seven days of vegan recipes, this meal plan is definitely a viable resource. However, I’d be cautious about the 1,200 calorie restriction. Though helpful for weight loss, you should definitely calculate how many calories you need (even for weight loss) for your weight and age before following a calorie-restrictive meal plan.

3. Veggies Don’t Bite: Weekly Vegan Meal Plan 1

Sophia, the author of this plant-based food blog, puts together a very delicious vegan dinner plan that’s designed to produce zero waste by utilizing leftovers. This is especially ideal for those of us on a budget–she even provides a shopping list for increased convenience. There’s also a second plan in case you need more ideas.

4. Veggies Don’t Bite: Easy 7-Day Vegan Meal Plan

If you like Sophia’s meal plans but you want to plan more than just dinners, then she also has a 7-Day plan with all three meals, which you can mix-and-match to your liking.

5. Veganuary: Vegan Meal Plans

This is actually a collection of different meal plans catered to more specific diets, which is great if, for example, you’re plant-based but also gluten-free. I like the Sports Nutrition one because it’s deliberately high-protein.

6. PETA: Two-Week Vegan Meal Plan

If you’re into planning ahead, then this two-week meal plan will give you plenty to work with. The layout of this meal plan is very user-friendly and almost every recipe utilizes plant-protein in simple ways. Plus, there’s a photo for every meal, and they all look delicious.

7. SkinnyMs.: 30-Day Plant-Based Meal Plan

This site offers less structure and more of a pick-and-choose sort of vegan meal plan (each of the three meals is just a list of recipe links), but if you prefer to mix and match and try new recipes, then you’re likely to find this site helpful. Not everything appears to be high-protein, but you can definitely tweak things as needed.

8. Running on Real Food: 3-Day Whole Food Plant-Based Meal Plan

Another good resource if you’re just starting out with a few days of planning at a time, this blog post also lays out some basics of plant-based vs. vegan diets and provides a very useful “Ingredients to Avoid” list.

9. Whole Foods Market: Plant-astic Plant-Based Meal Plan

I love the way this meal plan is laid out, with tabs for each day and photographs that are easy on the eyes. There’s also a “nutrition tally” at the bottom, which is useful if you’re keeping track of macros. It does repeat some of the same recipes day-to-day, but you could always swap them out with others.

10. Whole Foods Market: Best of Beans Meal Plan

Do you love beans? Then you’re going to love this vegan meal plan, because, as the name implies, it’s chock-full of bean recipes. It’s laid out exactly like the previous one, just with more, well, beans. If you don’t want to repeat the same recipes, you could always swap them with other plant-proteins.

17 Vegan Bodybuilders Share Their #1 Tip for Getting Enough Protein on a Vegan Diet

June 10, 2019 by Jeffrey Trull

When you think of vegans, what first comes to mind? It might be challenges with getting enough protein from vegan food, or maybe it’s weakness and lack of muscle. You’re not thinking of bodybuilders, right?

Since many people probably think this way, I figured I’d call on the irrefutable evidence that vegans are not weak and can get enough protein from plants: vegan bodybuilders.

These bodybuilders aren’t just serving as proof, but they’ve also shared their top tips for anyone who wants to get protein from plants. Here’s what 19 top vegan bodybuilders had to say.

Anatasia Zenchenko

ScienceStrength.com

Instagram: @ScienceStrength

Make sure that it contains a variety of vegan high protein sources and eat one of the sources with each meal. It is great to combine protein from grains, legumes and seeds. You don’t need to combine them in every meal, but just making sure that you eat at least two of the different sources in a day.
A few examples of different high protein sources:
– Grain protein: seitan, vital wheat gluten, rice protein powder
– Legume protein: Soy products, Pea protein powder, Powdered peanut butter, High protein bean noodles, e.g. black bean noodles or soybean noodles
– Seed protein (choose fat-reduced varieties): sesame flour, sunflower seed flour, pumpkin seed flour

Kaden Nguyen

Instagram: @vipergq

My mumber one tip for getting enough protein is simply eating it and getting enough of it with every single meal.
There’s a difference between adequate and optimal levels of protein ingestion to maximize protein synthesis. Obviously, the needs of a 120 lb. person looking to live as long as possible is going to be different than an elite level bodybuilder or athlete trying to maximize performance and output.
It’s proven without a doubt that high levels of protein intake well above basic requirements are optimal for heavily trained athletes. Because of that, I aim to keep my protein levels at about 1g per pound of body weight since it’s been proven to increase protein synthesis and muscle retention at levels even above that. So I supplement with additional protein shakes for any meals that fall below my average threshold.
The key to being a successful vegan athlete is to be properly prepared at all times. As a carnist, it is very simple to accidentally hit your protein needs. As a vegan, you need to properly increase your nutritional IQ and understand how to maximize your nutritional intake for optimal growth and performance.

Brian Turner

beyondtheweak.com

Instagram: @BrianTurnerOfficial

Learn more about the foods that you’re eating and how much protein is in everything that you can create with them.
For example, I can make a sauce combined with brown rice, quinoa, and some black beans, and it will have tons of protein. By knowing just a few other foods that have high protein, it can make it very easy for you to create high protein meals. Things like seitan, tempeh and tofu are easy protein boosters.

Ingrid S Clay

IngridSClay.com

Americans are obsessed with protein (kudos to marketing). Vegans are bombarded with questions about where they get their protein. I used to eat steaks and bison for competitions because you grow up with the belief a matter fact it’s embedded into your brain that meat will improve your performance. This concern about protein is misplaced.
According to Reed Mangls, although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein. Vegan athletes, especially in the early stages of training, may have higher protein needs than vegans who exercise moderately or who are not active.
Protein can be found in absolutely everything that we eat. So where do I get my protein from?? Let’s finally put this question to bed:
– Tempeh – 34 grams of protein per cup
– Soybeans – 31 grams per cup (cooked)
– Seitan – 21 grams per three ounces
– Lentils – 18 grams per cup (cooked)
– Tofu (extra firm) – 12 grams per 4 ounces
– Almonds – 8 grams per one-quarter cup
– Spinach – 5 grams per cup (cooked)
– Broccoli – 4 grams per cup (cooked)
– Veggie burger – about 15 per patty
The list is just a few things. As you can it’s very easy to get the right amount of protein needed. The key to this is variety.

Dani Taylor

veganproteins.com

Instagram: @VeganProteins

Don’t be too restrictive in your vegan food choices and to eat a wide variety of foods. Foods like tofu, tempeh, seitan and even some of the mock meats can be really helpful for reaching even high protein goals

Troy Graham

Instagram: @troyg_fit

Make sure your main proteins are complete proteins! Meaning they contain all essential amino acids to build a proper protein (dark green veggies, soy/pea protein.)
Another tip would be to make sure you’re supplementing with shakes! It’s hard to eat your body weight in protein, so having concentrated protein drinks are huge when it comes to getting enough protein daily.
I know this is a little off topic but bonus tip! Take a multi-vitamin daily, they’re literally what keep out bodies running. You can get away with so much if you’re taking your vitamins daily, I know I sound like a naggy mom when I say this but it’s just true.

Tsuki Harris

Instagram: @TsukiWarrior

Include a large variety of nuts, seeds, legumes, veggies, and grains. Most vegan sources of protein aren’t complete and combining foods will ensure you get all the amino acids that you need.

Lindsey Register

Instagram: @Lindsey_Register

My main tip is to plan a protein source (soy, seitan, tempeh, etc.) for each main meal and to eat a variety of whole foods every day.
With even the most basic pre-planning I am able to hit 130g-150g of protein under 2000 calories daily with plenty of variety in my meals.

David Anthony

Instagram: @tactical_vegan/

My number one tip is to eat. Most plant-based whole foods have protein so as long as you eat you’ll meet your requirements.
Most people don’t know how many grams they need and tend to overdo it, so it’s important to educate yourself on how many macro and micro nutrients you need, which is dependent on several factors.

Maayan Elasi

maayaneliasi.com

Instagram: @maayaneliasi

My tip is to eat a variety of foods. The is the best way to give your body everything it needs.

Natalie Miller

Instagram: @hopscoff

Enough depends completely on you and your goals.
I am a bodybuilder and take in 2 times my body weight in kilos so roughly 120g a day. I get that easily from beans, lentils, tofu, seitan, nuts and protein powder.

Ana Sofia Willard-Benitez

Instagram: @gypsi_fit

Protein shakes and seitan!

Joel Kirks

Instagram: @joel_kirks

Number one tip for getting enough protein is to plan each meal around what my main protein source is, e.g. tempeh, tofu, legumes, etc.
I then add in my veggies, grains, nuts, seeds, fermented foods and sauces. These will boost the protein content. However, the bulk of what I need is already accounted for.

Martin Forss

Instagram: @realmenarekindtoanimals

Eat a variety of protein-packed foods such as tofu, lentils, beans, protein powders and mock meats but, focus on whole foods with legumes as a staple.

Marcella Torres and Derek Tresize

veganmuscleandfitness.com

Instagram: @veganmuscleandfitness

Credit: Marcella Torres and Derek Tresize

Our number one focus when help clients get enough protein is to make sure they’re eating enough – period. I can’t tell you the times we’ve seen folks stressing about protein and drinking 4 or 5 shakes a day (up to 11 once!), and when we ask for food journals and look at their calories they’re severely under eating.
The vast majority of the time, making sure you hit a reasonable maintenance calorie level off dense whole foods like beans, greens, whole grains, nuts and seeds will get you to where your protein should be.

Arvid Beck

Instagram: @arvid_beck

In my opinion and experience, it’s not necessary to consume as much protein as a lot of bodybuilders do.
However, no matter what kind of dietary approach you follow, I think there are enough vegan options to get enough protein. Since my diet is high carb/low fat, I get most of my protein from various grains, legumes, potatoes, and veggies. My favorites are beans, peas, and lentils.
If you prefer a diet with fewer carbs, more protein, and eventually more fat I’d focus on foods like nuts, seeds, tofu, or some of the vegan meat alternatives.
And no matter what kind of diet you follow, there’s always the option to increase your protein intake with supplements that are available. I prefer pea and rice protein supplements.

Mark Chapman

Instagram: @markthemightyvegan

Eat a balanced diet and you will get all the nutrients you need. As all plant-based food typically has protein, it is not hard for the average person.
My diet lately has been heavy in beans and legumes along with sweet potatoes and brown rice. I get 140 grams of protein a day from this diet. I do supplement with brown rice and pea protein shakes.

Obviously, everyone is different and has different nutrition and protein needs. The point of this article isn’t for you to copy any single vegan bodybuilder’s plan or strategy for eating protein but instead to highlight that it is possible to get enough protein in your diet while only eating plants. Feeling more confident now?

(note: some responses above have been edited for length)

Vegan Keto Diet: Is It a Good Idea?

June 3, 2019 by Jeffrey Trull

The ketogenic diet is seemingly the latest and greatest way to lose weight. It’s high-fat and low-carb with a moderate amount of protein.

At first glance, “vegan” and “keto” are complete opposites. A vegan diet is typically higher in carbs while a carnivorous keto diet has more protein than needed.

But veganism and keto have a lot in common, too. They both have a large following, yet they receive a fair share of criticism from experts and enthusiasts.

By nature, both the vegan and keto diets are more restrictive than the Standard American Diet. Combine the two, and you have a very specific (and probably short) grocery list to adhere to.

This leads us to the question: Is it even possible to follow a vegan ketogenic diet? If you’re willing to give up carbs, here’s how to do the vegan keto diet.

What is the Keto Diet?

Taking out labels like “vegan” and “non-vegan,” let’s set the ground rules of how the keto diet works. There’s a scientific aspect of the keto diet that’s missing in other diets like Paleo, Atkins, Whole 30, etc.

Basically, by following the diet, your body will go into a state of ketosis. (Now you see where the keto diet gets its name.) This is when the body converts fat into ketones, a type of acid, which muscles and tissues can then use as fuel.

Long story short: Ketosis is when your body burns fat for energy. Normally our body burns glucose or carbs for energy, so this is a big deal if you have some extra fat you’d like to lose.

Today, the keto diet has gone viral for its weight loss benefits. However, it’s been historically used to treat patients with epilepsy and other health conditions.

What people eat on the keto diet

Science aside, the keto meal plan is very specific.

The keto diet usually stipulates that followers eat a maximum of 20 grams of net carbs per day. Depending on your body and weight loss goals, your specific macronutrient breakdown may vary. Keto experts recommend using a keto calculator to determine your macros.

Here’s an example macronutrient breakdown on the keto diet:

70-80% fat
20-25% protein
5-10% carbs

With these strict macros, most people go straight for animal products—they’re virtually free of carbs, yet high in fat and protein. This is why the keto diet is associated with bacon, eggs, butter, cheese, salmon, beef, and so on.

Animal products make up the majority of foods eaten on the keto diet, but they aren’t the only compliant foods. Keto followers also eat avocado, nuts, seeds, nut butters, and various oils. Aside from mostly fat and protein, you can have non-starchy vegetables, select fruits, and condiments in moderation.

What experts say about the keto diet

Many experts and physicians have a lot of concerns about the keto diet.

Garth Davis, M.D. is especially vocal about the dangers of low-carb, high-fat diets. He recently cited a meticulously researched study on the keto diet wherein the patients experienced significant increases in cholesterol, inflammation, insulin resistance and other markers.

Contrary to what keto enthusiasts claim, he also makes some great points about animal products contributing to weight gain. In an excerpt from his book “Proteinaholic,” Dr. Garth Davis explains why animal protein actually causes weight gain instead of weight loss: Meat is high in calories yet low in fiber, which is a recipe for weight gain. This may be why Dr. Garth Davis believes any weight lost on the keto diet will be gained back.

It seems that many plant-based physicians are concerned about the increased risk of heart disease on the keto diet. Dr. Michael Gregor points out that low-carb diets impair artery function and coronary blood flow, which contributes to heart disease.

There’s also concern that the ketogenic diet is simply unsafe. Sarah Ballantyne, Ph.D. has compiled an entire list of adverse reactions to the keto diet. (Spoiler: There have been some deaths.)

Can Vegans do the Keto Diet?

The short answer is…yes, it’s possible. But it’s not easy.

Since whole, plant foods are typically higher in carbs, you can see how the vegan keto diet could be challenging. In general, vegans eat a lot of carbs. The USDA Guidelines recommend that adults get around 45-65% of their daily calories from carbs. Obviously, this figure goes way down on a keto diet, whether it’s vegan or not.

On a whole food plant-based (WFPB) diet, you may eat as many legumes, grains, fruits, veggies, starches, etc. as your heart desires. A big portion of the healthy foods you would normally consume on a WFPB diet would be eliminated on vegan keto. Say goodbye to beans and rice, and say hello to coconut oil and avocado.

Vegan keto is challenging, but it’s possible. Here’s what your grocery list may look like on a vegan keto diet.

Vegan keto diet food list

Oils: Olive oil, coconut oil, MCT oil, avocado oil, and flaxseed oil
Nuts: Almonds, walnuts, peanuts, brazil nuts, cashews, and macadamia nuts
Seeds: Chia seeds, flax seeds, sunflower seeds, hemp seeds, and pumpkin seeds
Nut and seed butter: Almond butter, peanut butter, cashew butter, coconut butter, sunflower seed butter, and tahini
Non-starchy vegetables: Leafy greens, broccoli, peppers, cauliflower, mushrooms, zucchini, and more
Vegan dairy alternatives: coconut milk, coconut cream, vegan butter, vegan cheese, vegan cream cheese, and unsweetened dairy-free yogurt
Vegan meat alternatives: tofu, tempeh, and the Beyond Burger
Select fruits: Avocado, berries, tomatoes, lemons, limes, and coconut
Condiments: Hot sauce, soy sauce, mustard, olives, pickles, vinegar, herbs, and spices
Vegan protein powders: Hemp, pea, and soy

What experts say

There’s a world of difference between the traditional keto diet and the vegan keto diet.

In an interview with Plant Based News, Joel Kahn, M.D. states, “You don’t need to fear plant protein like you should be fearing animal protein. The people following the popular ketogenic diet [high in animal products] have this high-fat and high-protein diet that may be your worst choice possible for your risk of heart disease and cancer.”

Unlike his warnings against a meat-based keto diet, Dr. Joel Kahn tolerates the vegan keto diet. If people are interested in vegan keto, he encourages them to eat lots of leafy greens, dark berries and whole foods plant-based sources of fats. He also recommends keeping your fat macros around 50-60%, which is slightly lower than the 70-80% associated with the keto diet.

There’s even medical literature on low-carb, plant-based diets. Eco-Atkins is a prime example. In a 6-month study, participants on the Eco-Atkins diet (low-carb vegan) experienced weight loss and improved heart disease risk factors.

Vegan keto isn’t in the clear, though. More on its drawbacks to come.

Vegan Keto Diet vs. Whole Foods Plant-Based Diet

Generally, a Whole Foods Plant-Based Diet (WFPB) diet gets a lot of support from health professionals. There’s a lot of criticism, of course, but there’s also a lot of scientific evidence that supports a healthy vegan diet.

WFPB is a sustainable diet that’s high in fiber, plant proteins, and micronutrients. There’s also a balanced amount of fat, protein, and carbs.

Unlike vegan keto, you can enjoy grains, legumes, starches, and all fruits on a plant-based diet. On a WFPB diet, you may be less likely to acquire nutritional deficiencies. For example, grains and legumes are high minerals like iron while fruit is high in vitamins like A, C, and E.

Vegans are often told to plan out their diet and track their nutrients, but if you eat a variety of whole foods, you likely have most of your nutrients covered without trying.

Drawbacks of the vegan keto diet

Vegan keto isn’t all pros. Yes, you get to indulge in fatty foods and drop some lbs, but there are some caveats.

Where the vegan keto diet pales in comparison to a WFPB diet is that it’s not sustainable. The human body depends on carbohydrates for energy. Without them, you risk losing lean muscle as well as fat. (You may also become hangry if you’re under-carbed.)

You may have noticed that many doctors encouraging a WFPB diet emphasize the importance of whole carbohydrates and fiber. While vegan keto is healthier for your heart than non-vegan keto, it’s still low in energy-rich carbs that are full of nutrients and fiber.

While vegan keto is arguably healthier than non-vegan keto (less cholesterol, higher fiber, and no health risks associated with animal protein), it’s still not a balanced diet. You run the risk of missing out on essential micronutrients. Many vegans already know to take their vitamin B12, but people doing vegan keto may require even more supplements.

Mic the Vegan, a popular science-backed vegan YouTuber, recently published a video titled, “Vegan Keto: 4 Pros and Cons.” One of his major takeaways is that vegan keto may still have some of the drawbacks of non-vegan keto. He also critiques the vegan keto’s reliance on processed oils, which he has dubbed “the vegan killer.”

Vegan keto meal plan with recipes

So, what does a day on the vegan keto diet look like? Let’s take a look at an entire week complete with vegan keto recipes.

Sunday

Monday

Breakfast: Vegan tofu scramble
Lunch: Low carb curry noodle bowl
Dinner: Walnut and hemp seed lettuce wraps

Tuesday

Breakfast: Vegan keto bagel thins
Lunch: Zucchini noodles with avocado sauce
Dinner: Keto superfood soup

Wednesday

Breakfast: Strawberry coconut chia pudding
Lunch: Raw vegan tabouli
Dinner: Vegan keto walnut chili

Thursday

Friday

Saturday

It’s generally unrealistic to make three meals every day, but this should give you an idea of what your menu may look like on vegan keto.

Can vegans do keto? It’s not impossible, but it’s not the most enjoyable diet either. I’m definitely not a fan of the keto diet both in terms of nutrition as well as the limitations on what to eat.

If you’re interested in doing the vegan keto diet for health or weight loss reasons, approach it like you would any other vegan diet: Simply swap out non-vegan foods for vegan foods.

The vegan numbers are rising, so it’s not surprising that there’s a decent amount of vegan keto recipes out there.

Loading up on peanut butter and Beyond burgers may seem fun at first, but your body will miss its carbs sooner or later.

Plant Protein vs. Animal Protein: Is Protein From Plants Enough?

May 15, 2019 by Jeffrey Trull

We all grew up hearing these three dreaded words: “Eat your vegetables!”

Then, when we grow up and tell our parents we’re cutting back on meat, they’re shocked. “But where will you get your protein?!”

It’s as if they’ve forgotten that plant-based protein sources exist. You know—beans, tofu, etc.

There are a few concerns when it comes to vegan protein, however. Can plant protein even compete with animal protein in terms of quality? Can you get enough protein on a meatless diet? Do plant protein sources have a healthy balance of amino acids?

Meat lovers and vegans have rallied back and forth about which protein source is superior. It’s time to settle the plant protein vs. animal protein debate once and for all.

Amino Acids in Plant Protein vs. Animal Protein

We need protein to survive. That’s a given. But most people jump to the conclusion that we need protein from meat to survive, forgetting that plant protein sources are all around us.

Most people don’t even know what protein is and why we need it. Basically, protein is needed in almost every biological function. We don’t store protein, so we need to get it every day from our diet.

Protein is made of amino acids, which are commonly referred to as the “building blocks” of protein. When talking about how much protein you need, we’re really talking about the amino acids that your body requires. There are nine essential amino acids that we have to get from food since our bodies don’t create them.

Complete Vegan Protein Sources

A common misconception about a vegan diet is that plant proteins don’t contain all of the essential amino acids, making them incomplete.

Many people have dubbed vegan protein as secondary to animal protein because meat and other animal products are complete proteins. That’s one leg up that animal protein has on plant protein. You don’t have to think about it—all animal proteins are complete proteins.

Some plant proteins are thought to be lower quality sources of protein because they contain some of the essential amino acids but not all of them. This means they would need to be combined in order to create complete proteins.

Fear not, though. Vegan complete proteins do exist, and they’re just as high-quality as animal proteins. Some examples include soy, hemp and quinoa.

Not all vegan protein sources are complete, but a carefully planned vegan diet can have just as many grams of protein (and essential amino acids) as a carnivorous diet.

Are Plant Proteins Enough?

As a society, it’s ingrained in us that protein is the ultimate nutrient. We’re reminded to eat plenty of protein sources at breakfast, lunch and dinner. If that isn’t enough, we have thousands of protein bars and protein powders to supplement with.

Even if plants have protein, is it enough? Another myth about plant proteins is that even if they provide SOME protein, they don’t provide ENOUGH. However, this is false.

First, our actual protein requirements are much lower than what we’re led to believe. The USDA protein recommendation for adults is between 46-56g per day.

Secondly, plants are full of protein. Vegans and vegetarians can easily get enough protein on a meatless diet. In fact, it’s easy to get enough protein from plants.

Debunking Myths About Vegan Protein

So far, we’ve debunked the following myths about plant proteins:

Plants don’t contain protein
There aren’t any complete vegan protein sources
It’s difficult to get enough protein from plants alone
Plant proteins are lower quality than animal proteins

Next, let’s get into the plant proteins vs. animal proteins debate from a health perspective.

Where Animal Protein Falls Short

There’s no denying that animal products are high in protein and they’re made of complete proteins. On top of that, they taste good. Why wouldn’t you want to get your protein from meat? A few reasons actually.

Meat has long been touted as the key to good health. It’s supposed to make kids grow big and strong, allow bodybuilders get ripped and even help people lose weight.

However, it’s the first thing to get cut when someone gets high cholesterol, heart disease and other health conditions. It’s not a coincidence that patients with certain diseases are told to cut back on meat or eliminate it altogether.

While meat is undeniably high in protein and we all need protein to live, here’s why it shouldn’t be your go-to protein source.

Plant Protein is Healthier

Unlike meat, your doctor will likely never advise you to cut back on vegetables. Veggies and plant proteins like legumes, grains, nuts, seeds and vegan meat substitutes are considered healthier than animal proteins. Here’s why.

Heart health and cholesterol levels

One core reason is because plant proteins are naturally cholesterol-free. Our bodies create all the cholesterol we need, so consuming dietary cholesterol is a recipe for cardiovascular problems.

Haven’t you ever wondered why carnivores like lions don’t get high cholesterol? Their bodies are designed to quickly digest dietary cholesterol. Human bodies are not. Dietary cholesterol builds up in humans.

Diets high in cholesterol from animal protein, such as the keto diet, can lead to poor heart health: heart attacks, heart disease, heart damage, etc.

In a time where heart disease is the #1 killer, expert health advice is shifting from recommending “lean animal proteins” to plant proteins.

Decreased risk of disease

T. Colin Campbell, PhD is known not only for the China Study, but also for the famous statement, “People aren’t living longer, they are dying longer.” No one wants to get heart disease or cancer, but these are some of the most common diseases in America…and research suggests that they may be related to the Standard American Diet.

Animal proteins, especially processed meats, are associated with increased risks of various cancers, heart disease, stroke, diabetes and several of the other major killers. Compared to non-vegetarian diets, vegans and vegetarians have lower risks of certain cancers, heart disease and more.

I’m not a doctor, but Michael Gregor, M.D. is. His best-selling book “How Not to Die” contains a powerful (and science-backed) explanation of how animal products contribute to almost all of the 15 leading causes of death while plant-based foods contribute to the prevention or reversal of those same diseases.

Plant Protein vs. Animal Protein Sustainability

Putting aside the ego complex that meat has over plant proteins, there’s one place where vegan proteins are undeniably superior: sustainability.

It requires far fewer resources (i.e. water, food, land, waste, etc.) to cultivate crops than raise livestock for food.

Environmentally speaking, animal protein is responsible for:

Approximately 51% of greenhouse gas emissions
Up to 90% of U.S. water consumption
Utilizing 45% of Earth’s total land
An estimated 91% of Amazon rainforest destruction

The environmental toll of a beef burger, especially compared to a vegan burger, is shocking. The amount of water, land, grain, waste and destruction that’s required for one serving of animal protein is unsustainable.

Is plant protein more sustainable?

The 2014 documentary Cowspiracy blew meat lovers’ minds with facts and studies that compare vegan vs. non-vegan diets in terms of sustainability. (Pro tip: You can watch the documentary on Netflix.)

According to Cowspiracy’s library of resources, “Each day, a person who eats a vegan diet saves 1,100 gallons of water, 45 pounds of grain, 30 sq ft of forested land, 20 lbs CO2 equivalent, and one animal’s life.”

For many, plant proteins are convincing enough that by choosing tofu or beans over meat they save animal lives.

The Final Verdict on Plant Protein

Both sides of the plant protein vs. animal protein debate have some valid points. But there’s a clear winner.

Meat is tasty, it’s high in protein and all the essential amino acids check out. However, it’s unhealthy and unsustainable.

Fortunately, the stigma around vegan protein is starting to dwindle. It’s common knowledge that plants have protein—many plant proteins are complete, too. Plus, they’re known to have many health benefits while requiring far fewer resources than animal agriculture.

You need protein. You just don’t need protein from animal products specifically.

15 Vegan Meat Substitutes Even Carnivores Will Love

March 26, 2019 by Lacey Bourassa

If you love the taste of meat, you probably think that nothing plant-based could ever compete. Meat substitutes are either a pain in the ass to make, or they don’t taste anything like the “real thing”—right?

No hard feelings if that’s how you feel, but I want to change your mind. It’s time I introduce you to the meat replacements that are actually tasty, satisfying, and accessible.

Here’s a list of 15 top meat substitutes for some of the most popular meats: chicken, beef, pork, and more.

1. Vital wheat gluten for the perfect plant-based wings

Vital wheat gluten is simply the protein found in wheat. Wheat flour is washed to remove any starch and leave the gluten behind. As you may guess, this vegan meat substitute is not gluten-free.

Vital wheat gluten is quite high in protein with approximately 23 grams of protein per ¼ cup dried.

Even though vital wheat gluten comes from wheat, it’s pretty low in carbs. The Bob’s Red Mill version contains only 4g of total carbohydrates per serving.

Why wheat gluten for chicken wings? It provides an exceptional texture that comes surprisingly close to that of chicken. While other soy products could also work, I find that wheat gluten has a meatier texture than other plant-based proteins.

Another advantage of vital wheat gluten: it’s typically soy free.

Vital wheat gluten is sold in flour form from brands like Bob’s Red Mill. There are no additives or things like that in Bob’s version. Literally, the only ingredient is “wheat gluten.”

I love this recipe from The Edgy Veg for buffalo wings made from vital wheat gluten. They’re pretty darn easy to make with just 25 minutes of prep time.

2. Tempeh for smoky bacon

You’re probably wondering, “Is tempeh made from tofu?” No, it’s not.

Tempeh is similar to tofu as they’re both made from soybeans, often used as vegan meat substitutes, and taste way better with added flavors.

But here’s what makes tempeh different from tofu:

It’s fermented
May contain whole grains
Usually contains probiotics
Texture is more dense and chewy
Has a nutty flavor

With about 16 grams of protein per 3-ounce serving, tempeh also packs more of a protein punch than tofu.

What about allergies? Tempeh is usually gluten-free. As for soy, tempeh is not soy-free as the main ingredient is soybeans.

When fried up, tempeh gets crispy like bacon does. Hence it can be a good substitute in a BLT. Adding some liquid smoke, cumin, and hot sauce gets it closer to the real thing with none of the cholesterol.

Here’s a recipe for tempeh bacon from the Simple Vegan that takes just 15 minutes and a few simple ingredients.

For a ready-made option, look for Lightlife Smoky Tempeh Strips or Tofurky Smokey Maple Bacon Marinated Tempeh Strips. Both can be found in the refrigerator section along with plain tempeh.

3. Black beans for taco meat

It’s pretty easy to overlook black beans as a superfood. After all, they don’t have the same sexy reputation as the almighty kale or quinoa.

So, why beans as a meat substitute? For starters, they’re packed with protein. Black beans have about 15 grams of protein per cooked cup. Not to mention all the fiber, vitamins, and minerals in black beans.

Beans are a legume, so naturally there’s no soy or gluten in them. Some people worry about the lectins or phytic acid in beans, but both decrease dramatically with soaking and cooking.

You can buy beans dried or canned. If you want to save time, get them canned. You can also buy them dried and cook them yourself on the stove. Either way, beans are incredibly cheap!

Black beans are especially versatile in cooking, so the options are endless. Beans are a common ingredient in burritos, but they also make for a tasty, beef-like taco filling.

A recipe I like: Cookie and Kate’s black bean tacos. Put down 3 of these bad boys, and you’ve packed in at least 24 grams of protein.

4. Impossible and Beyond patties for burgers

If you’re a hardcore meat-lover, the last thing you want to do is trade in your beefy burgers for veggie burgers made from actual vegetables. The good news is that veggie burgers don’t look like mashed peas and carrots anymore.

There are plant-based burgers that look, feel, and taste like beef. Some are even pink in the middle and “bleed” when you cook them!

I’m talking about the Impossible Burger and Beyond Burger. These are the most realistic vegan burgers on the market.

The Impossible Burger is a gluten-free vegan burger made from soy-based heme. Each 4-ounce patty contains 19 grams of protein and only 240 calories. The Impossible Burger is currently only sold in select restaurants, but it’s pretty easy to track down on their store locator.

The Beyond Burger is the most accessible meaty burger made exclusively from plants. A 4-ounce patty contains 20 grams of protein. You can buy the Beyond Burger at most grocery stores in the real meat section. You can also grab a Famous Star at any Carl’s Jr. made with the Beyond Burger!

To cook up the Beyond Burger at home, check out the Southwestern Beyond Burger recipe by What’s Gaby Cooking.

Since you can’t buy the Impossible Burger in grocery stores yet, try this Impossible Burger copycat recipe made by the popular YouTube channel Hellthy Junk Food.

5. Mushroom for a sizzling steak

You’re either going to be offended or in awe of this next vegan meat substitutes: Large mushrooms that somehow turn into a tender steak.

Mushrooms are hit or miss. You either love them or hate them. Personally, I think mushrooms are incredible: They’re nutritious, affordable, and versatile. Like other meat alternatives, mushrooms are mild in flavor, which is good because you want them to take on whatever flavor and spices you use.

In this case, you’ll want either oyster mushrooms or portobello mushrooms. Just make sure they’re pretty large. To make mushroom steak, it’s best to use a barbecue or grill pan to give them that charred look and flavor.

Mushrooms only have about 2 grams of protein per one cup raw. This doesn’t seem like a lot, but keep in mind that mushrooms cook down a ton. You can easily get a couple cups worth of mushrooms in the finished product.

To give this a try yourself, check out this recipe for grilled portobello steaks by Sassy Southern Yankee. These only require 6 ingredients and cook up in just 10 minutes!

6. Beyond Meat Sausage for unbelievable bratwurst

Hot dogs, franks, weenies, bratwursts (whatever you call them)—how are you supposed to substitute this American classic? Fear not, the next time you’re at a barbecue or baseball game, go for the Beyond Sausage.

Beyond Meat recently came out with their take on a plant-based sausage. It comes in three flavors: Original Bratwurst, Sweet Italian, and Hot Italian.

Each link contains 16 grams of protein, which is more than pork sausage. They’re also soy- and gluten-free.

This sausage replacement is great because Beyond Sausages actually taste like pork, and you can use them however you would use real sausages (i.e. hot dogs, soup, side dishes, etc.).

Beyond Sausages are sold mainly at Whole Foods, but you may be able to snag some on Amazon Fresh. They’re popping up at new grocery stores regularly. You can also try them at Veggie Grill restaurants.

If you pick up a package of Beyond Sausages, try these sausage roll-ups (a.k.a. pigs in a blanket) that make for the perfect appetizer.

Side note: For a healthier hot dog, some people have had huge success with cooked carrots. Seriously, check out this carrot hot dog recipe by Where You Get Your Protein.

7. Gardein meatballs for the perfect marinara companion

Sometimes you just need a good meatball sub or some spaghetti and meatballs. Or you may even enjoy meatballs on pizza—no judgment.

Whatever your meatball needs are, you can get your fix with Gardein Meatless Meatballs. Gardein has a vegan meat replacement for basically all the major types of meat, but their meatballs are one of my favorites.

Three meatballs contain 14 grams of protein. Since no one has just three meatballs, you can easily meet your daily protein needs with a couple servings. Like most Gardein products, they contain gluten and soy.

One of the main reasons I recommend Gardein to everyone, even meat-eaters, is because you can find Gardein products almost everywhere. National chains like Target and Walmart carry Gardein, and the prices are pretty affordable.

Gardein has a great meatball marinara recipe on their website. They also have one for a vegan meatball sub.

8. Jackfruit for pulled-pork sandwiches and carnitas

I’ll admit I was highly skeptical of jackfruit the first time I tried it. How could jackfruit taste like meat? It’s a fruit! But as I sampled my jackfruit schnitzel at a vegan cafe in Munich, I found out it’s not like other fruits.

Jackfruit grows in tropical climates like southern India. The actual fruit is huge, often weighing upwards of 50 pounds.

What’s so great about jackfruit as a vegan meat substitute?

Jackfruit has a modest amount of protein clocking in at about 3 grams of protein per cup of fresh jackfruit. That’s higher than most fruits!

Unlike actual pork, jackfruit is high in fiber and low in calories. It also contains many essential vitamins and antioxidants.

You may be wondering: Where the heck do I find this gigantic, meat-like fruit? Your best bet is canned green jackfruit. You can find it at Asian markets as well as Whole Foods and Trader Joe’s. Canned jackfruit is even sold on Amazon.

Check out this recipe for jackfruit carnitas from Yup, It’s Vegan. If you’re a BBQ lover, Minimalist Baker has a great recipe for BBQ jackfruit sandwiches.

9. Seitan for chicken sandwiches

One of my favorite vegan puns is “Hail Seitan.” Once you try seitan, especially in place of chicken, you’ll know why vegans worship this meat alternative.

Seitan is a high-protein substitute for meat that’s made from wheat gluten. It’s made by kneading gluten flour with water. Seitan is difficult to find ready-made in stores, but fortunately, it’s super easy to make at home.

A 3-ounce serving of cooked seitan has approximately 20 grams of protein. The protein comes directly from the gluten. Since gluten is the key ingredient, seitan is not gluten-free. However, it’s soy-free.

To make seitan chicken sandwiches, look for wheat gluten in the baking section of the grocery store. You can also find it for cheap on Amazon. Once you have your gluten, you add water, knead and season it, and simmer it in water or vegetable broth. This is the Sparknotes version, so use a recipe for the best and most chicken-like results.

The Edgy Veg is the queen of seitan. She uses seitan in her YouTube videos to make vegan versions of popular fast-food favorites like the McChicken. Follow her recipe for a vegan chicken sandwich using seitan.

10. Lentils for a healthy meatloaf

Ever wondered what vegans eat on Thanksgiving? If they’re not eating a Tofurky, the main dish is likely a lentil meatloaf.

Lentils are one of my favorite vegan protein sources. Like beans, lentils are ridiculously cheap. There are several different types of lentils, so if green lentils aren’t your jam, just try red lentils.

All lentils contain around 18 grams of protein per cooked cup, and you can get them dried or canned. I prefer to buy them dried in the bulk section because they’re the most cost-effective that way.

If you want a meat substitute that uses whole foods ingredients, try lentils. They’re naturally gluten-free and soy-free, but they still yield a dense texture.

Lentils are commonly used in meatloaf recipes because you can mash them to resemble ground beef. From there, they take on whatever spices you use.

Yummy Mummy Kitchen has a great lentil loaf recipe. There’s an estimated 10 grams of protein per slice! Plus, prep time is only 15 minutes, so you don’t have to reserve this one for special occasions.

11. Quorn for getting your chicken nugget on

Quorn is a vegetarian brand that makes meat replacements typically containing eggs. However, they recently expanded their line of vegan-friendly meats made with no animal products whatsoever.

Their faux chicken products are unlike other chicken alternatives because the main ingredient isn’t soy- or gluten-based. Quorn uses Mycoprotein, a plant-based protein source made from fungi.

Trust me, though—Quorn tastes nothing like fungi. These are perfect for kids or adults who refuse to grow out of the chicken nugget phase.

A 100-gram serving of Quorn nuggets packs about 13 grams of protein. The second ingredient is wheat, so while Mycoprotein itself is gluten-free, Quorn nuggets aren’t gluten-free. They’re soy-free, though.

The Quorn vegan line is relatively new, so it’s still a bit tricky to find. The vegan range is currently only carried at select Kroger-owned stores.

If Quorn hasn’t hit stores near you yet, you can make your own nuggets at home. The Kitchn has a soy- and gluten-free vegan nugget recipe that uses chickpeas as the main ingredient.

You can also look out for other brands that make vegan chicken tenders: Gardein, Trader Joe’s, Morningstar Farms, and Whole Foods 365.

12. TVP for super versatile ground beef

If you want a vegan meat replacement that’s cheap, easy to find, versatile, high in protein, and doesn’t have to be refrigerated, then you are going to love textured vegetable protein. TVP for short.

When you buy TVP, it comes dried. It’s described as “defatted soy flour.” You can think of it as dried chunks of soy flour.

Cooking with TVP is way easier than cooking with ground beef. All you have to do is rehydrate it. You can do this with water, but I prefer vegetable stock to give it some flavor. Then you can cook with it like you would ground beef.

TVP is also super high in protein. The Bob’s Red Mill brand contains 12 grams of protein per ¼ cup dry. It expands when you rehydrate it, so expect to have 1-2 servings once cooked. Bob’s version is also gluten-free, but it’s not soy-free.

How to use TVP? Use TVP like you would ground beef: Tacos, burritos, chili, lasagna, sloppy joes, shepherd’s pie, bolognese sauce, and the list goes on.

My favorite way to prepare TVP is using The Buddhist Chef’s recipe for TVP ground meat. It’s perfect for veganizing Mexican-style dishes and burrito bowls.

13. Tofu for fried chicken

You can do just about anything with tofu. I’ve seen people make EVERY animal product with tofu, even eggs and cheese. But tofu is still a classic vegan meat substitute, and this list wouldn’t be complete without it.

Tofu is made from curdled soybeans. Uncooked firm tofu contains about 22 grams of protein per cup, and it’s naturally gluten-free. It is a soy product, though. Tofu is a bit more processed than tempeh, and it requires heavily on additional flavors to make it tasty.

Let me set something straight real quick: In most cases, tofu isn’t trying to be meat. 99% of the time, tofu is just trying to be tofu.

This is why tofu gets a bad reputation: It must be spruced up a little (or a lot).

With that being said, you can definitely dress up tofu and transform it into a flavorful fried chicken alternative. That’s exactly what Mary’s Test Kitchen has done. Her vegan fried chicken recipe calls for tofu and will shock anyone who ever said anything bad about tofu.

14. Soy curls for steak strips or fajitas

You might be thinking, “How many different ways can vegans reconstruct the soybean?” Honestly, that’s what I thought when I first heard of soy curls. We have tofu, tempeh, TVP, and now…soy curls.

Soy curls are like a hybrid between tempeh and TVP. They’re not as processed as some soy products because the soybean remains intact, but they’re dehydrated like TVP is. Just like TVP, you rehydrate soy curls with water or veggie broth before cooking with them.

As you can imagine, soy curls are not soy-free. They’re gluten-free, however. Each serving, which is ¾ cup dried, has 10 grams of protein. They’re also high in iron and fiber.

Soy curls are only made by one brand: Butler. They’re available on the Butler website, Amazon, and select health food stores.

The reason why soy curls are perfect for steak strips or fajitas is because they come in a stringy shape. You can also cut them up into a “ground beef” texture.

Jill McKeever from Simple Daily Recipes has three recipe books dedicated to vegan soy curl dishes. Check out her recipe for soy curl fajita tacos. She uses an Instant Pot, but the stove will work just fine.

15. King oyster mushrooms for seared scallops

Turning mushrooms into scallops is one of the many ways that vegans are culinary wizards. You’d think it would require magic to create fish out of plants, but they’ve figured out a way. Once again, it involves a tasty fungus: the king oyster mushroom.

There’s about 3.5 grams of protein per uncooked cup of king oyster mushrooms. Mushrooms cook down, so you can pile on 1-2 cups per serving. Serve these up with rice, edamame, or another vegan protein source to ramp up the protein.

This type of mushroom has a long, round stem—that’s where the scallop magic happens. When chopped into 1” pieces, you get medallions that look like scallops. The best part is that the stem has a fishy texture that’s slightly chewy. To maximize the seafood flavor, be sure to add sea vegetables like seaweed or nori.

King oysters aren’t your typical mushrooms. They’re not as common as your typical portobello and shiitake. If you have an Asian market near you, that’s your best bet. Otherwise, check your local health food and speciality stores like Whole Foods.

If you want your mind blown (and your seafood craving satisfied), you need to try king oyster mushrooms as an alternative to scallops. Eat Figs Not Pigs has a great recipe for vegan scallops.

Easy, right?

The great thing about veganizing your favorite meats is that someone has more than likely developed a recipe for it already.

If you’re new to plant-based proteins, I encourage you to step outside your comfort zone a little. Try some whole foods meat substitutes like beans, lentils, and mushrooms, but don’t be afraid to grab a bag of TVP or Gardein the next time you’re at the store.

When you start cooking with meat alternatives, you quickly realize that it’s not the actual meat you crave—it’s the spices, sauces, and marinades that the meat is cooked with.

Which of these meat substitutes do you want to try? Let us know in the comments below!

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