High-Protein Vegan Foods Easily Available in USA & UK

Protein is one of the biggest concerns people have when switching to a vegan diet — especially in places like the USA and UK, where high-protein eating is a big part of fitness culture. The truth is: you can easily hit your daily protein goals without touching meat, eggs, or dairy. You just need to know which vegan foods are naturally protein-rich, budget-friendly, and easily available in local supermarkets like Walmart, Aldi, Tesco, Costco, Whole Foods, Target, and Sainsbury’s. This guide breaks everything down in the simplest, most practical way possible.

Introduction:

Yes, You Can Build Muscle on a Vegan Diet — Stop Listening to Myths**

Let’s clear this up right now…

You do not need chicken, eggs, or whey protein to stay strong, build muscle, or hit your daily protein requirements.

Vegan protein is REAL, accessible, cheap, and available everywhere in the USA & UK.

And guess what?

Almost all high-protein vegan foods come straight from plants, meaning:

✔ cleaner digestion
✔ better energy
✔ zero cholesterol
✔ ethical + sustainable eating
✔ and yes — cheaper than meat

If you’re vegan, transitioning, or just trying to eat healthier, this list is your new protein cheat sheet.

Let’s get into it.

1. Tofu

(USA: Walmart, Target, Trader Joe’s | UK: Aldi, Tesco, ASDA)**

Tofu is the king of vegan protein.
Forget the jokes — tofu is a powerhouse.

Protein: 10–15g per 100g
Price: Cheap
Why it’s amazing:

• Absorbs any flavor
• Great for stir-fry, scramble, curries, bowls
• High in calcium if you choose calcium-set tofu

Tofu = protein + versatility + affordability.

2. Lentils (All Varieties)

Red, green, brown — lentils are a budget blessing.

Protein: 18g per cooked cup
Stores: Literally every grocery store in USA & UK
Why they’re great:

• Extremely filling
• Perfect for soups, curries, salads, meal prep
• Dirt cheap

Lentils are basically the vegan version of “protein gold.”

3. Chickpeas

(Canned or Dry | USA: Costco, Walmart | UK: Tesco, Lidl)**

Chickpeas are a 10/10 protein source.

Protein: 14g per cooked cup
Use them for:

• Curries
• Roasted snacks
• Hummus
• Salad bowls
• Sandwich fillings

If you want high protein on a low budget → chickpeas.

4. Quinoa

(Yes, it’s worth the hype)**

Quinoa is one of the few plant foods that is a complete protein.

Protein: 8g per cooked cup
Why it’s great:

• Gluten-free
• High fiber
• Works for bowls, salads, breakfast

Cheaper at Costco, Aldi, and Lidl than anywhere else.

5. Edamame

(USA: Trader Joe’s, Costco | UK: Sainsbury’s, Tesco)**

Edamame is ridiculously high in protein for a vegetable.

Protein: 17g per cup
Use in:

• Salads
• Stir-fries
• Snacks
• Rice bowls

Just steam and eat. Simple.

6. Black Beans & Kidney Beans

Beans = vegan protein that never fails.

Protein:
Black beans → 15g per cup
Kidney beans → 13g per cup

Supermarkets with cheap options:

• USA: Walmart Great Value, Kroger
• UK: Aldi, Tesco, Lidl

Great for burrito bowls, chili, tacos, and salads.

7. Peanut Butter & Peanuts

Peanut butter is a MASSIVE protein booster.

Protein:
Peanut butter → 8g per 2 tbsp
Peanuts → 25g per 100g

Great for:

• Smoothies
• Toast
• Snacks
• Protein balls

Affordable everywhere, even more so at Aldi and Walmart.

8. Tempeh

(Fermented Soy Protein)**

Tempeh has even more protein than tofu.

Protein: 18–20g per 100g
Taste: Nutty, firm, amazing in wraps and stir-fries
Stores:

• USA → Whole Foods, Sprouts, Trader Joe’s
• UK → Holland & Barrett, big Tesco stores

If you lift weights → tempeh is your best friend.

9. Green Peas

Peas are underrated protein gems.

Protein: 8g per cup
Why they’re great:

• Dirt cheap
• Available frozen
• Great for fried rice, soups, pastas

Sometimes the simplest foods are the best.

10. Oats

Oats are not just carbs — they have protein too!

Protein: 6g per ½ cup
Perfect for:

• Breakfast bowls
• Smoothies
• Baking
• Granola

USA & UK both have oats at very low prices.

Bonus: Vegan Protein Sources You Can Add Instantly

✔ Nutritional Yeast

Adds cheesy flavor → 8g protein per 2 tablespoons.

✔ Chia Seeds

5g per 2 tablespoons.

✔ Flaxseeds

4g per 2 tablespoons.

✔ Vegan Protein Powder

(Not required, but helpful)
USA: Vega, Orgain
UK: MyProtein, Bulk Powders

How Much Protein Should Vegans Eat Daily?

(General guideline — not medical advice)

• Average active person: 50–70g
• Active gym-goer: 80–110g
• Muscle building: 100–150g

With the foods listed above, hitting these numbers is EASY.

One-Day High-Protein Vegan Meal Plan (USA/UK)

Breakfast:

Oatmeal + peanut butter + chia
→ ~20g protein

Lunch:

Tofu stir-fry + quinoa
→ ~30g protein

Snack:

Roasted chickpeas or edamame
→ ~15g protein

Dinner:

Lentil soup + whole-grain bread
→ ~25g protein

Total → 90g protein without even trying.

Conclusion:

Vegan Protein Is Everywhere — You Just Need to Know Where to Look**

Plant-based diets are not deficient.
They’re not “weak.”
They’re not “lacking protein.”

What’s lacking is awareness.

Once you understand that protein-rich vegan foods are available in every USA & UK supermarket — cheap, accessible, and delicious — everything becomes easier.

Eat smart.
Eat clean.
Eat plant-powered.
Your body will thank you.