Protein diet: Six healthy vegan foods with more protein than meat and dairy

A lot of fitness enthusisats will follow a high-protein, low-carbohydrate diet in order to shed fat and build muscle.

Protein is extremely important when it comes to diet. In fact, after water, proteins are the most abundant substance in the entire body.

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair muscle.

It also helps you feel fuller for longer, which can help aid weight loss.

The daily recommended amount of protein is different for everybody and depends largely on how much physical activity you are doing.

But the rough recommendation is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.

Alexandra Miller, a corporate dietician, says people trying to slim down might want to up their protein intake by up to 50%.

But while many get their protein from meat and dairy products, there are some great high-protein vegan alternatives.

Chicken contains 31g of protein per 100g while beef contains 26g per 100g, but here are some vegan alternatives that pack a protein punch:

1. Hemp Seed

Protein content: 31g of protein per 100g serving

These seeds are packed with protein and contain all 22 known amino acids.

Hemp seed also contain omega-3 and omega-6, making them a good alternative to fish.

They are high in magnesium, a mineral which helps control blood sugar levels so they re perfect for Pepe with diabetes.

With 31g of protein, they contain more than beef and the same as a chicken breast.

2. Organic Tempeh

Protein content: 20g of protein in 100g

Tempeh is a traditional soy product originating from Indonesia.

It is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu.

Tempeh is a great alternative to tofu as it contains more fibre and protein.

3. Soybean

Protein content: 18g per 1 cup serving (cooked)

Soybeans provide nearly as many essential amino acids as animal proteins do.

They are available as fresh beans, called edamame. The superfood also contains a good dose of healthy B-vitamins. One cup contains the same amount as a four ounce turkey burger.

4. Black Beans

Protein content: 15g protein in 1 cup serving (cooked)

Not only are black beans a great source of protein, the tiny powerhouses are packed with fibre, potassium, folate, vitamin B6 and lots of phytonutrients.

Black beans also boast antioxidant and anti-inflammatory properties. With 15g of protein per cup, they contain more than a chicken drumstick.

5. Butter (Lima) Beans

Protein content: 14g protein in 1 cup serving (cooked)

Butter Beans are a delicious staple for any vegan and they contain high amounts of protein.

The beans are also a great source of minerals like iron, copper, manganese, calcium and magnesium.

6. Almonds/Almond Butter

Protein content: 12g protein in quarter cup serving of almonds, or 1 tbsp of almond butter

This popular breakfast treat is the protein equivalent of a cup of full fat milk.

Almonds are rich in protein and contain a whole host of health-boosting nutrients, minerals, antioxidants and vitamins.

Almond butter also provides calcium, magnesium, and iron, which can sometimes be lacking in vegan diets.

Here are seven of the best vegan high-protein snacks to have on-the-go.