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Home Health Diet Tips Top 7 Lactose-Free and Protein-Full Products for a Vegan Menu

Top 7 Lactose-Free and Protein-Full Products for a Vegan Menu

Have you ever found yourself rotating the same recipes because you can’t seem to find sufficient sources of protein? Well, you’re not the only one. If anything, it is a major concern that vegans might be short of their proteins.

To enjoy a vegan diet’s benefits, it requires proper planning to ensure it’s properly balanced. Otherwise, it will result in health problems and nutritional deficiencies.

Here is a list of products to help you diversify your vegan menu ideas to get you started;


This is a favorite of most vegans and vegetarians. Seitan is a plant-based meat substitute that’s made from gluten. It’s rich in calcium, iron, selenium, and phosphorus. You can either get it from the store or prepare it at home. Seitan is pretty versatile in methods of preparation. It can be sautéed, pan-fried, or grilled, and its texture and look when cooked is similar to actual meat.


In general, soybeans have enough protein to provide your body with essential amino acids. Alternatively, you can use soybean products such as tempeh, tofu, or edamame.

Edamame is known for its sweet, grassy taste, and it must be boiled or steamed before eating. It can be consumed as an own meal or added to salads and soups. Tofu is a product of soybean curds pressed together. At the same time, tempeh is processed by cooking then slightly fermenting the beans before they are pressed into a patty.

Tempeh and tofu can be included in recipes to make a seasoned vegan menu. Soy milk is also a good source of lactose-free protein.


A vegan menu for muscle training goes a long way to boost your results if you’re on a weight training program to lose some pounds or as a weight gainer. Feeding on enough proteins will help you reach your goal faster.

Legumes are a cost-effective solution that’s also versatile and easy to incorporate into your daily meal plans. Legumes can be prepared in a lot of different ways or incorporated into other meals.


If your goal is to achieve the best vegan menu with protein sources, seeds are a good way to achieve this. They can be eaten at any time of the day, added to smoothies, blended into salad dressings, or baked with bread. Besides providing the body with fiber and protein, some seeds such as chia, flax, and hemp are a good source of omega-3.

Green Vegetables

Not a lot of people consider vegetables as a decent source of protein. However, other than minerals and vitamins, certain vegetables contain enough protein for a meal. They include Brussels sprouts, spinach, and green peas. If you want a vegan menu for muscle training, it’s advisable to include plenty of vegetables. They are low in calories, full of fiber, and antioxidants.

Protein Powders

This is a supplement that’s a product of protein extraction from a particular food. The extraction processes will differ depending on the type of food and the required concentration of proteins.

Protein powders are not necessarily based on dairy products. So, textures and taste will vary depending on the mother product, added ingredients, and the extraction process.


Compared to most grains, quinoa contains more than 8 grams of protein a cup. It contains all 9 essential amino acids, making it a complete protein. Quinoa is a good sample that can fit in a high protein vegan diet menu, and it can be prepared and eaten in numerous ways such as with soup, as a cereal, or a salad.

If we’re being honest, vegan diet plans are not as hard as they are sold to be. Most of the products are readily available or can be prepared at home. What are some of your favorite vegan meals? How do you prepare your meals? Drop a comment below, we would love to hear from you.

Authors Bio

Hey everyone, it’s Coach Alisa Weaver 🙂

Teaching and coaching is my passion and career choice. I find great satisfaction to see others achieve their goals, whether it is recovery from injury or surgery, strengthening the body for competition, or just becoming fit. 

I think that anyone can improve their fitness level no matter what their physical condition may be. By pushing yourself, discipline, not giving up together we can make your goals happen.


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