my favorite vegan, vegetarian, and pescatarian protein sources

I cut meat out of my diet about five or six years ago after college rendered me too lazy to cook it, and now, here in 2020 and with a much higher training volume than I’ve ever sustained before, I’m still going strong sans poultry or beef. I do not advocate for an eating style one way or another: I recognize for many people, animal products fulfill dietary needs much more practically than plant-based or seafood sources. I’ve found that I’m okay without such, and don’t even really have a taste for those items anymore as it is.

Related: What I eat for high volume training

Over the years, I’ve sampled many a product to obtain a similar (yet, obviously, not EXACTLY identical!) taste and texture to meats I once consumed by the plateful. While I do think natural, less or completely unprocessed sources of protein are best, some products fit the bill when a meat-like craving arises, or if a dish seems more suited to one of these packaged alternatives. This post is not sponsored by any of these companies. I’m merely sharing what I like in hopes of aiding you in your own vegan, vegetarian, or pescatarian adventures!

I am not a doctor or licensed nutritionist/dietitian. Seek advice from a trained medical professional before trying any nutritional change.

Seafood and Fish

I consume seafood products as much as possible. We tend to keep a good supply in our freezer, and seafood is one food group J and I both eat as a main protein source (he eats meat, and I will happily cook it for him, but for dinners we like to keep mutual dishes!)

Many seafood sources are low in fat and very high in protein, excepting salmon, which has a high content of Omega-3 fatty acids that are supremely beneficial for health. It is worth noting that sourcing of seafood can be suspicious, and I like to consult the Monterey Aquarium Seafood Watch whenever I’m picking up a new type of fish or from a new locale. Sustainability is crucial both for large-scale environmental reasons AND simply because well-sourced seafood tastes better!

Below is a graphic that provides a good look at some nutritional content of popular seafood choices.

We mostly serve salmon, shrimp and tuna in our house. When scallops or halibut go on sale, however, we pounce – nothing like a grilled hunk of halibut with some lemon pepper zucchini and arugula salad. Fact. I whipped up a similar recipe you can find here. I usually stick to around 4 oz servings for salmon and shrimp, and around 5-6oz for white fish considering the lower caloric level. This is just what works for me. Find your optimum depending on your fitness level, preference, and goals.

I also buy canned tuna and salmon (packed in water, never in vegetable oil because honestly, gross) for salads or quick burger patties. Both are quite inexpensive and pack 20+ grams of protein for 100-120 calories worth of fish.

Plant-based frozen products

Some people get hives just from thinking about consuming frozen foods. While it’s true that packaged food is more processed, sometimes these brands provide more protein for a smaller portion than natural mainstays and can have a place in a balanced diet so long as plenty of other foods supplement their consumption. I, for one, cannot eat an entire can of chickpeas in one sitting for the protein punch they provide. My stomach would have an utter fit.

With that sensation in mind, here are my alternatives to bean-induced bloat:

1. Gardein is one of the most reliable brands of meatless alternatives, and I have never tried a product of theirs that I didn’t like. Their chick’n scallopini, chick’n strips, and meatless meatballs are my favorites for sandwiches, wraps, and salads. I make a damn good loaded salad with either chick’n variety, apple, raisins, red onion, almonds, and feta cheese fairly often.

2. 365 from Whole Foods, while limited in scope, boasts a couple of items I like to keep around. Their plant-based burgers and meatless meatballs shimmy onto my plate pretty often. I love the burgers on a bagel or English muffin with avocado, sliced tomato, and greens. Recently, I paired the meatballs with a mint yogurt dip, spanakopita, and watermelon-feta salad.

3. Dr. Praeger’s, in my opinion, makes the best veggie burgers. The “California” variety is wonderfully flavored and brimming with wholesome ingredients such as carrots, zucchini, broccoli, peas, and soybeans. Praeger’s also makes a few protein-heavy burgers and some slamming chicken nuggets that dial in at 14-20g of pea protein per serving.

Deli “meats” etc.

I enjoy a good old fashioned turkey sandwich for lunch, and Tofurky Deli Slices are my go-to for those cravings. The Peppered slices top my taste buds, but the hickory smoked and the oven roasted both end up in my shopping cart when warranted.

Field Roast sausages are the one meatless food J will consent to eat in soups, pastas, or skillet meals. While they’re definitely not like real sausage – especially by way of fat content, and the texture is markedly different – Field Roast seasons the links beautifully so the taste strongly mimics traditional favorites like Italian and Andouille. I’m intrigued by their bratwursts and intend to grill some up eventually.

Unprocessed plant-based sources

Beans and legumes comprise a huge portion of my diet. If we don’t have fish or seafood thawed or I’m too lazy to really cook, I tend to whip up a tomato-based skillet dinner with chickpeas. Lentil curry (with homemade naan, of course) or Mexican-style lentil and vegetable stews provides another protein-rich alternative. Since I enjoy graphics today, here’s one outlining some strong contenders for all-natural plant based subs for meat.

I am a fairly recent convert to tofu ever since I discovered the secret to really crisping it is a generous amount of oil, high heat, cornstarch, and patience. I love tofu in saucy dishes such as green curry with vegetables or smothered in a good Asian stir fry with soy sauce and brown sugar.

As mentioned prior, I have a difficult time digesting large quantities of these food groups (except tofu and, well, peanut butter…) and I promise I’ve tried to train my gut to the task. Doesn’t end well. That said, I usually have one or two servings of a bean or legume per day in some fashion and limit myself to a single serving of a processed meat alternative, if I have one in the first place. I am aware many people thrive on fully plant-based, natural diets, even athletes with as high a training volume or even higher than I do, but my body responds poorly and I truthfully don’t see a need to force it to do so. Balance, kids.

A word on protein powders

I haven’t sampled enough by way of protein powders to give a super educated opinion. I do use them, though, for quick post-workout recovery between meals or after a very long or intense session. Vega Sport, Vega Protein + Greens, Sprouts, and Tailwind Rebuild are all winners in my book, with Tailwind also completing the recovery spectrum with carbs and electrolytes.

The Takeaway

First off: please do not take any of my opinions as indisputable fact. This is how I prefer to eat and what works for my body. Always consult a dietitian or nutritionist for your own consumption and nutrient needs. I mean this breakdown simply as a tool to aid your shopping cart if you’re in a protein rut and want to find sources outside of beef, chicken, turkey, and the like. I like to share what I find, and that’s what this post is all about!

I’d love to hear, what do YOU enjoy incorporating into your diet for your plant-based or pescatarian protein needs? Perhaps I’ll learn something, and I hope you have in reading this, too.