Healthy Low-Calorie, High-Protein Plant-Based Alternatives: The Ultimate Guide for Athletes

Whole Food Plant-Based Proteins

Extra Firm Tofu:

Made from soybeans, tofu is a versatile protein that’s low in calories and packed with nutrients like iron and calcium. It easily absorbs flavors, making it ideal for savory and sweet dishes alike.

3 oz = ~1/5 of a block of extra firm tofu

Tempeh:

Tempeh is a fermented soybean product that offers a rich, nutty flavor along with probiotics. It’s higher in protein and fiber than tofu, making it a great option for those seeking a filling, nutritious meal.

~45 g protein per package

Nutritional Yeast:

Often used as a cheese substitute, nutritional yeast is low in calories and high in protein and B vitamins, making it a favorite among plant-based eaters.

Seitan:

Known as “wheat meat,” seitan is a high-protein, low-carb meat alternative made from gluten. Its firm, chewy texture makes it ideal for grilling, stir-frying, or even adding to stews. One of the best parts? Seitan is budget-friendly and easy to make at home! By using “vital wheat gluten” along with simple ingredients like water, broth, and seasonings, you can whip up a delicious batch without breaking the bank.

TVP aka Textured Vegetable Protein:

Made from defatted soy flour, Textured Vegetable Protein (TVP) is a low-calorie, shelf-stable protein that easily mimics the texture of ground meat when rehydrated, making it a versatile choice for plant-based and protein-packed recipes. Use TVP as a meat substitute in tacos, pasta sauces, or stir-fries, or get creative by swapping it for rice or grains. It's also great as stuffing for veggies, an addition to oatmeal, or even in a 50-50 mix with ground meat for added nutrition.

For baking, TVP can be incorporated into homemade protein cookies or muffins, used as a crunchy pie crust, or added as a breadcrumb substitute on pasta or warm salads. For an extra twist, try blending it into a powder to add an easy protein boost to any dish. With its adaptable flavor and satisfying texture, TVP is a nutritious staple with endless possibilities!

Soy Curls:

Soy curls are a versatile and nutritious meat alternative made from whole soybeans. These dehydrated curls rehydrate easily in water or broth, absorbing flavors beautifully, making them perfect for stir-fries, salads, or sandwiches. Rich in protein and low in fat, soy curls offer a satisfying texture that mimics traditional meat. They are also a great source of fiber and essential nutrients, making them a wholesome addition to any meal. Plus, they're incredibly easy to use and can be seasoned to match any cuisine!

Tofu Sheets:

Tofu sheets, also known as bean curd sheets or yuba, are made from the skin that forms on the surface of heated soy milk. These thin, delicate sheets are rich in protein and low in calories, offering a unique texture that can elevate a variety of dishes. Tofu sheets are incredibly versatile: they can be used to wrap vegetables, layered in lasagna, or even fried for a crispy snack. High in protein and containing essential amino acids, they make an excellent addition to any plant-based diet, providing both nutrition and a delightful chewiness to meals.

Edamame Protein Puffs:

Edamame protein puffs are a delicious, crunchy snack made from pure edamame protein isolate—a highly concentrated form of protein sourced from immature soybeans. Naturally gluten-free, non-GMO, and manufactured in the USA in an SQF Level 2 Facility (GMP), these puffs are batch-tested for quality assurance, making them a trustworthy choice for health-conscious snackers. With 24g of complete protein and only 2g of carbs per serving, these puffs provide a plant-based protein boost that’s ideal for keto diets, weight management, and muscle recovery. Each serving is packed with essential amino acids, including BCAAs, helping to support energy, muscle growth, and recovery, making them a great snack for gym-goers and bodybuilders alike.

Not only can you enjoy them on their own, but these low-carb puffs are versatile in recipes! Add them for a crunchy protein boost in salads, soups, trail mix, or even cereal. You can also use them as a fun alternative to rice crisps for homemade protein bars or sweet treats like protein-packed “rice” crispy squares. Skip the protein powder and go straight for the crunch by mixing them into smoothies, yogurt, or energy bites. With edamame protein puffs, you get a tasty, sugar-free, and low-calorie boost of nutrition with every bite, all without the aftertaste of most flavored protein supplements.

Pea Protein Crisps:

Pea protein crisps are a high-protein, low-carb snack designed for anyone looking to boost protein intake while keeping carbs in check. Each serving packs 18g of protein with just 7g of carbs, making them ideal for keto diets, post-workout recovery, or simply staying full and energized. Made from certified organic, glyphosate residue-free peas grown and packed in the USA, these crisps are gluten-free, soy-free, and dairy-free—perfect for those with allergies or dietary sensitivities.

Unflavored and versatile, pea protein crisps can be enjoyed on their own or as a crunchy topping for yogurt, salads, and baked goods. They’re also a blank canvas for creative recipes! Try using them to make protein-packed “rice” crispy treats, or blend them into homemade protein bars for a sweet snack. You can even season them to taste, mix with nut butters, or add them to energy bites for a protein boost. Conveniently packed in a resealable bag, these crisps make a satisfying, nutritious snack you can enjoy anytime, anywhere while staying aligned with your health goals!

Minimally Processed Meat Alternatives

Abbot’s:

Abbot’s Butcher uses simple, whole-food ingredients to make plant-based meats without artificial flavors. A clean and nutritious choice, perfect for those who value transparency in food.

They offer a variety of plant-based meat alternatives including chopped chick’n, chorizo, ground beef, burgers, and fajita veggies.

Ingredients:

Filtered Water, Pea Protein, Extra Virgin Olive Oil, Vinegar, Sea Salt, Onion Powder, Nutritional Yeast, Garlic Powder, Turmeric, Sage, Celery Seed, Thyme, Marjoram, Mace, White Pepper.

Rollin’ Greens:

Rollin’ Greens uses simple ingredients in plant-based meat alternatives like their “Ground Taco Mix,” which is nutrient-dense, gluten-free, and flavorful.

Ingredients:

Pea protein, Pinto bean flakes (pinto beans, salt), Spices (ground chili pepper, cumin), Onion powder, Garlic powder, Sea salt, Color (apple juice, carrot juice), Jalapeño

1 pouch = 8 servings

1 pouch = 64 g of protein

Eat Meati:

Made from mycelium (the root structure of mushrooms), Meati offers a unique, sustainable protein source that’s rich in fiber, protein, and vitamins.

Ingredients:

Meati Steak (Mycelium, Less Than 2% Of: Salt, Natural Flavor, Fruit Juice for Color, Oat Fiber, Vegetable Juice for Color, Lycopene for Color), Seasoning Blend (Dehydrated Garlic, Salt, Sugar, Spices, Paprika, Dehydrated Onion, Cilantro, Olive Oil, Natural Flavors, Extractives of Paprika).

Supplements and Other Plant-Based Foods High in Protein

Protein Powders:

Vegan protein powders, such as pea, rice, or hemp, are convenient for adding protein to smoothies, oatmeal, and baked goods. They offer concentrated protein and come in a variety of flavors and formulations.

• Vega

• Orgain

• Sunwarrior

• Nutiva

• Garden of Life

• Klean Athlete

• Aloha

• NOW Sports

• Pure Encapsulations

• NutriBiotics

Everyone has different tastes and dietary preferences, so it's essential to explore various options to find the protein powder that best fits your lifestyle and flavor preferences.

Peanut Butter Powder:

Peanut butter powder delivers the delicious flavor of traditional peanut butter with fewer calories and less fat. Ideal for smoothies, baked goods, or oatmeal, it provides a plant-based protein boost while keeping your meals lighter.

• PB Fit: 2 Tbsp - 60 kcals, 7 g protein

• PB2: 2 Tbsp - 60 kcals, 6 g protein

Protein Bars:

Protein bars are a convenient and portable snack option packed with protein, making them ideal for busy lifestyles, post-workout recovery, or a quick meal replacement. Available in a variety of flavors and formulations, these bars often combine protein sources like pea, brown rice, or hemp with wholesome ingredients such as nuts, seeds, and dried fruits. Many brands also focus on minimal processing and natural ingredients, ensuring a nutritious snack without added sugars or artificial flavors. Whether you need a quick energy boost during the day or a satisfying treat after a workout, protein bars can help keep you fueled and satisfied.

More Plant-Based Foods That Provide a Boost of Protein

Protein Pastas

• Banza

  • 1 Serving = 190 kcals, 8 g protein

• Barilla Protein Pasta

  • 1 Serving= 190 kcals, 10 g protein

• Goodles Pasta

  • `1 Serving= 180 kcals, 10 g protein

• Ancient Harvest (Protein)

  • 1 Serving= 200 kcals, 14 g protein

• The Only Bean (edamame spaghetti)

  • 1 Serving= 190 kcals, 25 g protein

Vegan Greek Yogurt

• Kite Hill Plain Unsweetened Dairy-Free Almond Milk Greek Yogurt

  • 2/3 cups (1 Serving) = 140 kcals, 17 g protein

• Siggi’s Plant-Based Coconut Blend Yogurt

  • 1 container= 170-190 kcals, 10 g protein

Legume Based Rice

• Banza Protein Rice

  • 1 Serving= 170 kcals, 11 g protein

• Right Rice

  • 1/3 cup dry (1 serving)= 180 kcals, 10 g protein

Protein-Packed Alternative Milks

Alternative milks have gained popularity as nutritious and versatile options for those seeking dairy-free choices. Many plant-based milks now offer added protein, making them great for smoothies, coffee, or simply enjoyed on their own. Here are some of the top types of alternative milks that provide a protein boost:

• Soy Milk: One of the highest in protein, soy milk contains about 7-9 grams of protein per cup. It has a creamy texture and a mild flavor, making it a perfect substitute for dairy milk. Good Brands: Silk, So Delicious, and EdenSoy.

• Pea Milk: Made from yellow peas, pea milk offers around 8 grams of protein per cup and is often fortified with additional nutrients. Its slightly sweet flavor pairs well with cereals and smoothies. Good Brands: Ripple, Bolthouse Farms.

• Almond Milk (Protein-Enriched): While traditional almond milk is lower in protein, many brands now offer protein-enriched versions that provide additional protein, usually around 5-6 grams per cup. Good Brands: Califia Farms (Protein Almond Milk), Silk (Almond Milk Protein).

• Hemp Milk: Made from hemp seeds, this milk offers about 3 grams of protein per cup, along with healthy omega-3 fatty acids. Its nutty flavor makes it a great addition to smoothies and baking. Good Brands: Manitoba Harvest, Tempt.

• Oat Milk (Protein-Enriched): Oat milk is naturally creamy and slightly sweet, and some brands now offer protein-enriched versions, providing around 4-5 grams of protein per cup. Good Brands: Oatly, Planet Oat.

What About Legumes, Beans, Nuts, and Seeds?

Legumes, beans, nuts, and seeds are excellent sources of plant-based protein; however, they are often best utilized in combination with other protein sources for a balanced diet. While these foods provide significant nutritional benefits, they tend to be higher in calories compared to other plant-based protein options, making portion control important for those monitoring their caloric intake.

Relying solely on these ingredients for your protein needs may make it challenging to meet your protein goals while inadvertently consuming excessive calories. Therefore, pairing legumes, beans, nuts, and seeds with other protein sources, such as tofu, tempeh, or meat alternatives, can help you achieve a more balanced and nutritious diet.

Legumes and Beans

Legumes are not only rich in protein but also packed with fiber, vitamins, and minerals. Here are some common legumes and their nutritional information:

• Chickpeas:

  • Protein: About 7 grams per 1/2 cup cooked

  • Calories: Approximately 120 calories
    Chickpeas are versatile and can be used in salads, soups, or blended into hummus.

• Lentils:

  • Protein: About 9 grams per 1/2 cup cooked

  • Calories: Approximately 115 calories
    Lentils are a great addition to stews, salads, and curries.

• Black Beans:

  • Protein: About 7 grams per 1/2 cup cooked

  • Calories: Approximately 110 calories
    Black beans enhance tacos, burritos, and salads.

• Kidney Beans:

  • Protein: About 8 grams per 1/2 cup cooked

  • Calories: Approximately 110 calories
    Kidney beans are commonly used in chili and bean salads.

Nuts and Seeds

Nuts and seeds are another category of plant-based protein that provides healthy fats along with protein. However, they are higher in calories, so moderation is key:

• Almonds:

  • Protein: About 6 grams per ounce (approximately 23 almonds)

  • Calories: Approximately 160 calories
    Almonds are rich in healthy fats and vitamin E, making them a great snack or topping for oatmeal and salads.

• Chia Seeds:

  • Protein: About 5 grams per ounce (2 tablespoons)

  • Calories: Approximately 140 calories
    These tiny seeds are loaded with omega-3 fatty acids, fiber, and antioxidants, and can be added to smoothies or yogurt.

• Pumpkin Seeds:

  • Protein: About 9 grams per ounce

  • Calories: Approximately 150 calories
    Pumpkin seeds are high in magnesium and iron and can be sprinkled on salads or incorporated into trail mixes.

• Walnuts:

  • Protein: About 4 grams per ounce (approximately 14 halves)

  • Calories: Approximately 185 calories
    Walnuts provide healthy omega-3 fats and can be added to various dishes.