The 5 Best Plant Protein Sources for FAT LOSS

So you wanna get lean on a plant-based diet? Then you NEED to make sure you know about these 5 BEST plant-based proteins for FAT LOSS.

Below is not just your average list of common vegan proteins. These are the real game changers —strategically chosen for having the highest protein-to-calorie ratio to optimally support your fat loss goals.

Why Protein Matters for Fat Loss

We all know by now that protein is important. But you may be wondering why it’s especially essential when it comes to losing body fat…

• Recovery — micro-tears form in your muscles during resistance training and need to be repaired using amino acids from protein!
• Muscle Retention — protein helps prevent muscle breakdown so that most of the weight you lose will come from fat instead.
• Satiety — high protein intake will help you feel fuller and control your hunger levels while in a calorie deficit.
• Metabolism — higher muscle mass means a higher metabolic rate!
• Digestion — protein helps prevent blood sugar spikes and crashes that often lead to increased cravings.

Why Plant-Based Protein is Challenging

Whenever we address the topic of plant-based protein, we first need to establish what should even be considered a protein source.

This is where things get confusing because if you search online for vegan protein sources, you’ll most likely encounter things like legumes, tofu, beans, quinoa, and so on. …and while some of these can be considered good sources, they certainly aren’t the BEST.

Even Canada’s Food Guide categorizes things like nuts, seeds, and beans as “protein foods”. Don’t get me wrong —I love these foods too. But their primary macronutrient is not protein, so they shouldn’t be grouped in and confused with foods that are actually high protein.

To make matters even trickier, not all products in store that are sold as meat alternatives contain comparable amounts of protein. Some food products are made purely just to imitate the appearance, texture, or flavour of meat. For example, jackfruit is often used to mimic pulled pork or beef, but its protein content is next to nothing.

What This List Gives You

To reiterate, this is not just another run-through of all the obvious vegan protein options —these are the top 5 best sources based completely on protein content to calorie ratios. In other words: more protein, less calories, and successful fat loss.

1. Soy-Free Tofu

This line of products by Big Mountain Foods is the absolute GOAT of fat loss friendly vegan proteins. You seriously won’t believe your eyes when you see the nutrition labels!!

Their Soy-Free Smoked Tofu product is a whopping 52 grams of protein per block, while being only 200 calories, zero grams of fat, and zero grams of carbohydrates —seriously mind-blowing.

This product contains 26 grams of protein per 100 calories, making it the king of plant-based protein. The company also sells a standard Soy-Free Tofu with 23 grams per 100 calories, and a Soy-Free Baked Sriracha Tofu with 24 grams per 100 calories.

All three flavours are amazing sources of protein to say the least, and you can prepare it just like regular tofu! I use it in many of my recipes including:

• High Protein Tofu Curry Soup
• High Protein Tofu Paprikash

Made with FAVA beans, this product is also gluten-free, allergen friendly, and easily found in most grocery stores across North America.

2. Protein Powder

Depending on the brand, protein powder can be an extremely convenient and affordable source of plant-based protein. Plus, there are endless ways to incorporate protein powder into your meals apart from just mixing with water.

Some of my favourite ways to use protein powder are in oatmeal, as the milk for cereal, in pancake batter, and in smoothies just to name a few! You can really get creative with it since there are so many fun flavours our there.

Different products will vary in nutritional content, so it’s important to make sure you choose one with a high protein-to-calorie ratio. Some of my favourites are:

• Beyond Yourself Vegan — 19 grams protein per 100 calories
• Pure Vita Labs Plant Pro — 21 grams protein per 100 calories
• Blessed Plant Protein — 16 grams protein per 100 calories

3. Textured Vegetable Protein (TVP)

TVP is a vegan fat loss DREAM of a protein source. It’s extremely high-volume, versatile, convenient, and inexpensive.

The product is essentially just dehydrated soy crumbles, making it naturally gluten-friendly as well. For every 100 calories, TVP gives you 15 grams of protein!

My favourite way to use TVP is by mixing it with taco seasoning, and make big taco salads or taco bowls with it. OR you can simply just flavour it using soy sauce and incorporate it into stir-fries.

4. Seitan

Made with vital wheat gluten, seitan is another amazing lean source of vegan protein! It can be store-bought or easily made at home within 20 minutes using my Crispy Seitan Bites recipe.

It’s chewy, savoury, and can imitate chicken in any meal. It naturally has a rather plain taste, making it perfect to take on the flavour of any sauce or seasoning you like.

My seitan recipe produces two servings, each with a total of 36g protein in only 249 calories! That’s 14 grams per 100 calories.

The only downside to seitan is that it is not gluten-friendly as the protein source is quite literally gluten. However, it’s definitely a great option for those of you who are soy-free!

5. Black Bean Spaghetti

Explore Cuisine’s line of legume-based pasta is without question a very underrated plant protein source! It’s super quick and easy to make, and will satisfy your pasta craving.

The black bean spaghetti contains 39 grams of protein per 320 calorie serving, making it 14 grams of protein per 100 calories.

They also carry a mung bean & edamame fettucine, along with an edamame spaghetti, each with 13 grams of protein per 100 calories.

I could eat these products on repeat just simply with a teaspoon of olive oil, nutritional yeast, and salt. But you can add any sauce you like and enjoy it just the same as you would any pasta!

Honourable Mentions

These last few protein sources are definitely worth keeping in mind too. They just didn’t quite make the top 5 cut due to having slightly higher calories or lower protein content.

• Soy Curls — an incredible, high-volume, chicken-like protein source! Similar to TVP, except a little more calories.
• Extra Firm Tofu — you can’t talk about plant-based protein without talking about tofu. While it is quite a bit higher in calories than the soy-free alternative, it’s still one of the most easily accessible and commonly used plant protein sources ever.
• Vegan Protein Bars — similarly to protein powder, the protein content will vary greatly based on the brand, but many are very convenient and fat-loss friendly.

Disclaimer

With such a wide array of vegan products on the market nowadays, it’s impossible to include them all. I’m sure there are TONS of other great products that I have yet to try. I’m always open to suggestions if you wish to connect with me here!

Please also note that the purpose of this list is not to create negativity around higher calorie protein sources, or tell you not to consume them.

The foods mentioned in this article are simply just more conducive towards fat loss, if that is your goal, because they have higher protein-to-calorie ratios. My intention is just to help you accomplish your fitness goals by sharing these products with you, that I personally wish I knew about sooner in my vegan fitness journey!

Need More Guidance?

I’m here to help! I offer meal plans, intuitive eating programs, and hybrid options through 1:1 online fitness coaching. Together, we can determine which method will best suit your lifestyle, and work towards your health and fitness goals.

Click below to apply for a free phone consultation with me!

4-Week Plant-Based Intuitive Eating Guide

In my 4-week handbook for intuitive plant-based fat loss, you’ll learn how to prioritize protein and create balanced, satisfying meals WITHOUT tracking, measuring, or restricting!

You’ll develop internal awareness and build healthy eating patterns to ensure that you not only lose fat, but KEEP it off long-term.

PLUS, you’ll also get a customizable workout program, supplement recommendation list, and cardio regimen in the book as a bonus!