A nutritious vegan diet doesn’t have to be expensive. In fact, some of the most nutritious vegan foods are also some of the cheapest. If you’re filling your grocery cart with replacement meat and high-end protein powder and stressing about high food costs, don’t worry. Here are some cheap vegan protein sources for frugal athletes like yourself.

Basic Soy Products

Soy is the holy grail of vegan protein because it comes in so many delicious forms and packs a punch with all nine essential amino acids. This makes it what is called a complete protein. Here are the easiest and cheapest ways to enjoy soy as a protein:

• Tofu
• Edamame
• Soy milk
• Soy curls
• Tempeh
• Textured vegetable protein (TVP)

Check out rainbow hummus wrap recipe for a fresh, nutritious way to enjoy tofu. It’s one of my tasty vegan meals to refuel after long runs!

Pea Protein Isolate

Pea protein isolate is cheap, bare-bones protein powder. It’s made from yellow peas through a process that isolates—get it?—the peas’ protein from the rest of their elements, such as shells, fiber, and starch. Texturally, it’s the same as any old protein powder on the shelf.

Pea protein isolate is simple, comes in bulk, and provides a massive protein hit. Here are some ways to enjoy it:

• In a smoothie or shake
• In oatmeal
• In baked goods

Keep in mind that pure pea protein isolate isn’t sweet. If you enjoy the sweetness that protein powders typically have, then you’ll have to add your own sweetener.

Gluten

Bread lovers, rejoice! If you’ve ever wondered how your morning bagel manages to have a whopping 8–9 grams of protein, it’s because of gluten. In baked goods, gluten imparts substantial protein to complement those much-need carbohydrates us runners love so much to replenish glycogen stores.

By itself, gluten is an even more concentrated protein source with a nice chewy texture. This isolated form is known as vital wheat gluten, and it is the primary ingredient of seitan.

Beans

Black, navy, great northern, garbanzo, pinto, kidney, cannellini—you name it! Beans in all their delicious varieties are packed with protein and fiber. Though the nutritional data vary for each type, you can’t go wrong with any of them. 

And at less than $1 a can, there’s nothing to lose. Put beans in dips, salads, and soups for some extra muscle fuel.

Grains

Finally, we have grains, also known as cereals. Grains make wonderful beds for power bowls, sides for entrees, and garnishes on soups. 

Rice is by far the most popular grain worldwide and one of the cheapest things you can buy. Here are some other yummy grain options to consider:

• Oats
• Quinoa
• Millet
• Farro 
• Sorghum 
• Barley
• Amaranth 
• Bulgur
• Buckwheat

Keep in mind that quinoa isn’t technically a grain; it’s a pseudograin, as are amaranth and buckwheat.

Building Muscle and Savings

So there you have it—cheap vegan protein sources to let you live your best frugal athlete life. If you’re stressed about sky-high grocery bills, then focusing on these protein sources can alleviate that worry. Even if you’re not concerned with a budget, these options are extremely nutritious and versatile, so it makes sense to add them to your diet. 

If you learned something new, let me know in the comments! And if you’re hungry for more plant-based information for runners, take a look around my site. I’ve got advice and research for people just like you!