I thought it might be helpful to share tips on how to achieve our protein goals as vegans.
I didn't track at first then was a bit horrified to realise how low my protein intake was (40-50g)
I am now working to a maximum of my maintenance calories and averaging a couple of 100 under daily so I have a fair few calories to play with but it's still a challenge. Maintenance is 2000 and I weigh 70kg so I should be eating 100-120g per day. I manage about 80-100 a day with a lot of effort.
My tips so far are;
Myprotein vegan super blend - 75cal for 15g protein
Myprotein clear vegan protein- 50 cals for 10g protein (I try to have 2 of these per day but no more as it's very processed and I have a sense it's not as good as getting protein from whole food)
treat/quick snack - jade and joy protein bar, 175cal 15g protein - these are the only actually palatable vegan protein bars I've found but I only have a couple a week for the reasons above
Linda McCartney sausages in the air fryer - a bit bland and dry but ok in a sandwich with Houmous and salad
lidl high protein rolls - 15g protein
homemade bread - add 25g pea protein powder to 375g flour
tofu everywhere - press and cube and marinate so it's always ready to chuck in the air fryer or eat raw
homemade seitan - this is great! A bag of vital wheat gluten is under a tenner and makes 6/7 large pieces of seitan that do a lot of meals.
swap oat milk for soya milk- not as tasty but contains protein whereas oat milk is nutritionally empty.
tips to avoid - Lidl high protein chocolate pudding - vile
peanut butter/nuts/seeds - delicious but won't help protein intake much due to the calorie content
protein smoothies with fruit etc - tried with pea protein and it tastes so rank in any kind of meaningful quantity that it's not worth it
Please any more tips welcome!!