Let's Talk Vegan Protein Powder

Why I think it's a great supplement for a well rounded diet.

Let's Talk Protein Powder.

I first introduced protein powder into my diet when I went vegan. I struggled to hit my daily protein targets without overdoing my calories and found that supplementing with a protein powder would make achieving this the easiest. I was right because that's precisely what this supplement is for. Protein powder is formulated to be minimal calories, next to zero fats and carbs (depending on the formula), and all protein. And it's not just for athletes or the everyday gym goer or weight lifter, this supplement can be helpful for absolutely everyone.

Getting adequate protein is great for:

• Building and repairing muscle tissue.

• Managing hunger levels, and reduced cravings.

• Preserving bone density.

• Boosts metabolism and increases fat burning.

• Healthy hair, skin, and nails.

So why not just get your protein from food and avoid supplements? You can! But it would require being mindful about how you structure your meals. A good rule of thumb is to aim for 30g of protein per meal, and around 10g-15g of protein per snack. This will get you up to 100g+ protein a day. You can do this on a vegan diet by focusing your meals on protein-rich foods like tofu, tempeh, seitan, lentils, textured pea protein, and textured vegetable protein. You can also focus on these foods, as I do, and add protein powder to the lineup. Protein powder is always there for you when you're a little low at the end of the day, when you need a protein-rich snack, or when you just want plain old toast with butter - so you have it, but you purposely pair it with a protein shake on the side so you have what you want while getting what you need.

After years of supplementing with protein powder, I have tried a ton, and I can tell you firsthand not all protein powders are created equally. The price points are the obvious difference, but it's what's in the formula, and how that formula was created that matters most. And of course, taste is king.

Here's what I look for when it comes to protein powders:

• Price point. Because I'm consuming it 4-7 days a week I'm looking for a protein powder that doesn't exceed $2-$3.00. Sounds expensive but when it's your main protein source of that meal… is it really?

• Quality. Is it organic? Third-Party Tested? How many ingredients are in it? What's it sweetened with?

• Taste. It has to taste good, or what's the point?

• Texture. This gets tested in my house in a variety of ways - does it taste good just with water? Does it bake well? How does it blend through my oats and yogurt bowls?

I'm not saying it has to hit 10/10 of these but it does need to fit a majority of my criteria. And over the years and 10-20+ protein powders later, I've narrowed down some absolute favourites. Here's the list and why:

Vedge Nutrition. (USA)

Price Point: $2.50 a scoop

Price Point Using My Affiliate Discount: $2.25 a scoop.

This is actually the newest one to me, but it quickly rose to the top. It's organic, non-GMO, third-party tested, it tastes *really* good, it has amazing flavours, the texture works perfectly in baking, it nicely thickens my yogurt bowls and oat bowls, and it tastes great shaken with water.

Shop Vedge and use discount code: EVANNRYAN

Nuzest Protein. (USA)

Price Point: $3.30 a scoop

Price Point Using My Affiliate Discount: $2.64 a scoop.

This is my OG protein powder, my first favourite, and forever one of my go-to's. It's not organic or third-party tested, but the ingredients list is very minimal with only 2-4 ingredients per flavour, which means it's almost purely peas keeping it nice and simple. It's sweetened with thaumatin, and no stevia, which makes it popular among the stevia haters! It bakes well, and shakes well, but doesn't add a lot of volume to oats or yogurt bowls which can be a good or bad thing depending on what you're looking for!

Shop Nuzest and use discount code: EVANNRYAN

Botanica Health Protein Powder. (Canadian)

Price Point: $3.05 a scoop

Botanica is unique. The protein blend is brown rice, quinoa, and coconut. This makes it legume-free which can be preferred, and it's also stevia-free. It's organic, non-GMO, and third-party tested. They use monk fruit to sweeten, which has a much milder taste than stevia, but also makes for a less sweet protein powder. The potential downside is that it's higher in carbs than the average protein powder. I love this formula, but would say it *tastes* the most healthy, probably because it is.

Shop Botanica here.

Body Energy Club Clean Vegan Protein. (Canadian)

Price Point: $2.25 (Buy in bulk for cheaper!)

I'm in Vancouver, BC, and these guys are a local supplement company that has expanded a lot over the years! They have great products all around, and their Clean Vegan Protein Powder is no exception. It's third-party tested and non-GMO. It's great in a shaker cup, great for baking, and makes my yogurt and oat bowls nice and thick. The taste and texture are very similar to Vedge Nutrition so I would say Canadians interested in Vedge should definitely check this one out.

Shop Body Energy Club Protein here.

Some honourable mentions for the purists in the group chat - shop pure hemp or pumpkin seed protein powders for a no-frills protein dose.

Now let's turn this back to you! I would love to know in the comments if I've missed anything when it comes to your protein powder requirements. Or drop your favourite brands so we can check those out too!

please note: some links are affiliate links, which means I make a small commission when you shop.