Protein is one macro I focus on eating at every snack and meal, because when I don't, I can totally feel the difference. I end up hangry all day and never feel quite satisfied. My daily goal is to eat between 60 and 90 grams, depending on how intense my workouts are. As a plant-based Crossfitter [1], I can easily get the protein I need to build muscle [2], all thanks to these Trader Joe's protein-packed foods.
Hi-Protein Veggie Burger
Made with pea protein, this veggie burger offers 26 grams of protein! I like sauté it in a pan, then cut it up to eat with whole grains and roasted veggies.
Meatless Breakfast Patties
For breakfast sausage cravings, each savory patty is 80 calories and offers seven grams of protein. It's perfect with tofu scramble [4].
Baked Tofu
To save time marinating and baking my own tofu [5], I buy this — it's firm, perfectly salty, and each square offers 16 grams of protein. I cube it to add to salads or sauté in a quick evening stir-fry.
Meatless Meatballs
A fast and delicious source of plant-based protein, these taste like real meatballs! I just microwave a few quickly, and add them to pasta or whole grains.
Tofu
This is probably my favourite tofu. It's firm in texture, but that also means it's higher in protein than soft tofu. I use it for stir-fries and add to smoothies [6] to make them creamier and higher in protein.
Organic Soy Milk
I go through at least two cartons of this unsweetened soy milk a week. It has way more protein than almond milk.
Chickenless Crispy Tenders
I like to eat these tenders alone, or add them to burritos, or stir-fries.
Beef-Less Ground Beef
I use this beef-less ground beef for lasagna, meat sauces, tacos, or black bean chili.
Soy Chorizo
Add this to wraps, serve with roasted root veggies and rice, or add to chili or soups.
Raw Shelled Hemp Seed
I love to add hemp hearts to overnight oats [7], smoothies, and protein balls, or sprinkle on salads [8] or this sweet potato breakfast [9]. Each serving offers 10 grams of protein.
Gluten-Free Rolled Oats
Rolled oats are a pantry-must to make oatmeal and overnight cookies [10], to add to pumpkin bread [11] and pancakes, and to make DIY oat flour [12].
Organic Unsweetened Soy Milk
This is always good to have on hand in the pantry if I run out of the refrigerated kind. I use it for cereal, overnight oats, smoothies, baking, or to drink on its own.
Organic Unsweetened Pea Protein Powder
This organic, unsweetened pea protein powder is perfect for smoothies, pancakes [13], and protein balls, or to add to baked goods. I love that it's unsweetened.
Raw Almonds
For snacking, raw almonds are a great source of protein and healthy fats — I have found thateating a handful before meals to prevents overeating [14]. I make my own trail mix with these almonds as a base, and also use them in these date-sweetened cookies [15], add them to smoothies, and make my own nut butter [16].
Salted Peanuts
Salted peanuts are perfect for snacking on, or to make homemade peanut butter, or these chocolate peanut butter protein balls [17].
Raw Whole Cashews
I use raw cashews to add creaminess to vegan recipes like these mini vegan strawberry cheesecake bites [18]. But I also love to make protein balls like these carrot cake gems [19], or just grab a handful of the nuts to snack on.
Organic Crunchy Salted Peanut Butter
Peanut butter is a quick source of protein to add to smoothies, toast, apples slices, or to make these vegan chocolate peanut butter cups [20].
Raw Crunchy Almond Butter
I love to smear almond butter on fruit or toast, or use it to make these three-ingredient brownies [21].
Almond Flour
To up the protein of baked goods and pancakes, I'm a huge fan of adding almond flour. Try it in these almond chocolate chip cookies [22].
Organic Tricolour Quinoa
Quinoa is perfect on its own, added to salads [23], or in place of rice in burritos. The tricolour just makes it feel more fancy. I like to make a big batch and freeze one-cup servings [24] to have on hand.
Frozen Cooked Quinoa
When I don't have 20 minutes to cook quinoa, this heats up in minutes. I use it to add to salads, roasted veggies, or to use in place of oatmeal for a fruity, nutty, maple-sweetened breakfast.
Nutritional Yeast
The nutritional info on the package says that one tablespoon of nutritional yeast adds three grams of fibre, and it's also a great source of vegan vitamin B12 (130 percent!). I sprinkle it on whole grains, tofu, beans, roasted veggies, steamed broccoli, and use it in my vegan mac and cheese recipes [25].
Red Lentils
An amazing source of protein and fibre, I love to add cooked lentils to salads or use dry lentils to make this lentil butternut squash soup [26]. They're high in protein and easy to digest.
Organic Dry Black Beans
While canned beans are quick, making my own black beans from scratch is cheaper and fresher. I toss cooked black beans into salads, on top cooked whole grains, or to make this easy corn, tomato, and cucumber salad [27].
Dry Green Lentils
Another protein-packed legume to have on hand, I use green lentils in soups or to make this maple cumin spaghetti squash [28].
Canned Organic Black Beans
I probably have eight cans of beans in my pantry right now. They're perfect for quick meals like sweet potato burritos [29], spicy black bean hummus [30], or beans and cauliflower rice. [31]
Canned Organic Chickpeas
Canned chickpeas are perfect for meal prepping mason jar salads [32], making baked cinnamon chickpeas [33], or to sauté with salt and cumin for Buddha bowls.
Organic Red Lentil Pasta
I like to swap regular pasta for this red lentil pasta and get way more protein. It tastes delicious!
Organic Black Bean Pasta
It looks funky, but this black bean rotini is a great high-protein pasta alternative — especially with red sauce.
Organic Yellow Lentil Brown Rice Spaghetti
This yellow lentil brown rice spaghetti is gluten-free and tastes the most like regular pasta (compared to all those other pasta alternatives).