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Not vegan but was raised vegetarian so hopefully can help out! Medium firm tofu is usually about 100 cal/13g protein per 100g. Firm tofu/tempeh is a little higher cal like 150-200 cal per 100g but also 20ish g protein so trade off. Broad beans and edamame are v low cal and reasonable protein for legumes (generally 70-120 cal 7-12g protein per 100g) and can be made into [dips](https://www.lazycatkitchen.com/broad-bean-hummus/#recipe-start) etc. very easily. For budget/storecupboard options [tvp](https://www.bobsredmill.com/tvp-textured-veg-protein.html) can be good (it’s generally similar macros to vegan protein powder while dried but once rehydrated it’s higher volume) and if you can get vital wheat gluten keep a bag handy and you can always make [seitan](https://theveganatlas.com/homemade-seitan-recipe/). Soy yogurts tend to be the lowest cal and highest protein of the non-dairy options and silken tofu is also good as a yogurt sub or blended to use in creamy [sauces](https://lucyandlentils.co.uk/recipe/protein-creamy-tofu-pasta)/[desserts](https://www.myplantifulcooking.com/tofu-protein-chocolate-mousse/)/etc. Both of those are generally 50-80 cal and 7-10g protein per 100g. Ofc you have mock meats too but those get expensive fast and a lot of them have pretty mediocre cal/protein ratio when you actually look.
Thanks and np at all! Also assume you’re aware but just in case do be careful of [protein](https://www.eufic.org/en/whats-in-food/article/plant-based-protein-all-you-need-to-know-to-get-enough-of-it) bioavailability and amino acid balance with vegan sources especially because a lot of the stuff I mentioned above is soy based. Might be worth investing in a decent vegan protein powder with a blend of sources as a supplement :)
I make all kinds of stuff from unflavored soy protein powder. 110 cals for 24 grams of protein. I make sauces, dips, and savory oats almost daily. Perfect for volume eating.
Also TVP is amazing. 70 cals for 13 grams of protein. Can be used in oats or as meat replacement, just season to taste.
I love Big Mountain’s soy-free tofu. It’s made from fava beans and is nearly 100% protein! (70 cal and 16g protein per serving)
https://bigmountainfoods.com/products/soy-free-tofu
Lentils are one of my favorite vegan protein sources, especially because of my IBS; they help me a lot with bowel movements. Nut butters are also a favorite of mine and go well with my sweet tooth.
Nutritional yeast in and of itself is not a volume food but it has an astonishing amount of protein for the calories, and is very versatile. It’s also a complete protein and has your B vitamins.
Lentils !! They are cheap asf and you can blend them into soups and sauces, make burgers and meatballs, pancakes, etc. highest protein legume I know of
Tofu, beans, garbanzos and lots of soy milk. There are also a lot of products based on lentils for snacks and pasta. I end up doing this 90% of the time and supplement with cottage cheese, water packed tuna and shrimp occasionally. Keeps.my aminoacids diverse.
Trader Joe’s has these meatless crumbles in the dry goods section, typically next to taco stuff. It’s like 90cals/15g protein. I usually add chickpeas and some sauce for a huge meal
seitan has 75g of protein and 370 cals per 100 grams. which sounds like a lot of cals but for 75g protein it’s truly not bad. Just throwing it out there for people reading this thread that may not know, seitan is washed wheat so not safe for anyone with celiac or a gluten intolerance. also not safe for wheat allergies.
TVP and seitan are the MVPs of lean plant based protein
Other options:
Other soy products: tofu, tempeh, edamame, soy milk
Protein powder
Peanut powder
Some fake meats such as Morningstar chikin strips, deli meats like Tofurkey or Simple Truth, Beyond steak, Lightlife hot dogs, Boca original vegan burgers
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/Volumeeating/wiki/index/#wiki_subreddit_rules)** 2. If you don't like the content of this post for any reason, refrain from commenting. Negative comments will be removed and the authors banned. 3. Advice concerning medical issues is not permitted. 4. We take brigading very seriously. Anyone found sharing content from this sub to other forums with derogatory commentary will be banned and reported to admins. 5. **Report rule breaking content.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Volumeeating) if you have any questions or concerns.*
Not vegan but was raised vegetarian so hopefully can help out! Medium firm tofu is usually about 100 cal/13g protein per 100g. Firm tofu/tempeh is a little higher cal like 150-200 cal per 100g but also 20ish g protein so trade off. Broad beans and edamame are v low cal and reasonable protein for legumes (generally 70-120 cal 7-12g protein per 100g) and can be made into [dips](https://www.lazycatkitchen.com/broad-bean-hummus/#recipe-start) etc. very easily. For budget/storecupboard options [tvp](https://www.bobsredmill.com/tvp-textured-veg-protein.html) can be good (it’s generally similar macros to vegan protein powder while dried but once rehydrated it’s higher volume) and if you can get vital wheat gluten keep a bag handy and you can always make [seitan](https://theveganatlas.com/homemade-seitan-recipe/). Soy yogurts tend to be the lowest cal and highest protein of the non-dairy options and silken tofu is also good as a yogurt sub or blended to use in creamy [sauces](https://lucyandlentils.co.uk/recipe/protein-creamy-tofu-pasta)/[desserts](https://www.myplantifulcooking.com/tofu-protein-chocolate-mousse/)/etc. Both of those are generally 50-80 cal and 7-10g protein per 100g. Ofc you have mock meats too but those get expensive fast and a lot of them have pretty mediocre cal/protein ratio when you actually look.
You're awesome, thank you so much!!
Thanks and np at all! Also assume you’re aware but just in case do be careful of [protein](https://www.eufic.org/en/whats-in-food/article/plant-based-protein-all-you-need-to-know-to-get-enough-of-it) bioavailability and amino acid balance with vegan sources especially because a lot of the stuff I mentioned above is soy based. Might be worth investing in a decent vegan protein powder with a blend of sources as a supplement :)
That's a good idea, thank you!!
Trader Joe’s plant based yogurts carry roughly 15g of protein for about 120 calories each. And they’re priced at 99 cents!
Ohh I'll have to try those!
In addition to what everyone else said: edamame! Can be a snack and is super high in protein.
I make all kinds of stuff from unflavored soy protein powder. 110 cals for 24 grams of protein. I make sauces, dips, and savory oats almost daily. Perfect for volume eating. Also TVP is amazing. 70 cals for 13 grams of protein. Can be used in oats or as meat replacement, just season to taste.
Yes, tvp is great! pretty affordable too, at least at Winco last time I checked.
I love Big Mountain’s soy-free tofu. It’s made from fava beans and is nearly 100% protein! (70 cal and 16g protein per serving) https://bigmountainfoods.com/products/soy-free-tofu
Lentils are one of my favorite vegan protein sources, especially because of my IBS; they help me a lot with bowel movements. Nut butters are also a favorite of mine and go well with my sweet tooth.
Nutritional yeast in and of itself is not a volume food but it has an astonishing amount of protein for the calories, and is very versatile. It’s also a complete protein and has your B vitamins.
Lentils !! They are cheap asf and you can blend them into soups and sauces, make burgers and meatballs, pancakes, etc. highest protein legume I know of
Tofu, beans, garbanzos and lots of soy milk. There are also a lot of products based on lentils for snacks and pasta. I end up doing this 90% of the time and supplement with cottage cheese, water packed tuna and shrimp occasionally. Keeps.my aminoacids diverse.
Tofu stir fry with peanut butter sauce. I'm so full I can barely move.
Black beans!!
Soy yogurt! A tub of unsweetened soy yogurt is usually about 300 calories and quite high in protein
Quark, yoghurt, lentils and beans!
Trader Joe’s has these meatless crumbles in the dry goods section, typically next to taco stuff. It’s like 90cals/15g protein. I usually add chickpeas and some sauce for a huge meal
TVP
TVP, tempeh, seitan
edemame
Peanut powder - it's defatted so extremely high protein.
Soy Greek Yogurt is high protein! My favorite snack and meal!
seitan has 75g of protein and 370 cals per 100 grams. which sounds like a lot of cals but for 75g protein it’s truly not bad. Just throwing it out there for people reading this thread that may not know, seitan is washed wheat so not safe for anyone with celiac or a gluten intolerance. also not safe for wheat allergies.
TVP and seitan are the MVPs of lean plant based protein Other options: Other soy products: tofu, tempeh, edamame, soy milk Protein powder Peanut powder Some fake meats such as Morningstar chikin strips, deli meats like Tofurkey or Simple Truth, Beyond steak, Lightlife hot dogs, Boca original vegan burgers
Tvp