5 Plant-Based Foods With More Protein Than 2 Eggs

From health.com

AT A GLANCE

• Why this matters: Eggs are a convenient source of protein, but several plant-based foods provide even more protein per serving along with nutrients like fibre, vitamins, and minerals.
• What you can do: Add high-protein plant foods like edamame, lentils, tofu, navy beans, or pea protein to meals and snacks.
• The payoff: Eating a wider variety of protein-rich foods can make it easier to meet your protein needs while supporting muscle health and overall nutrition.

Eggs are a breakfast and snack staple for many people. Two large eggs provide about 155 calories and 12.6 grams of protein, making them a satisfying, nutrient-dense choice. 

But if you’re looking to increase your protein intake or simply want to expand your options, you may be wondering what foods pack even more protein than two eggs, including plant-based choices. These five plant-based foods provide more protein than two eggs while also delivering a range of other important nutrients.

1. Edamame

Protein: 18.5 grams per cup

Javier Zayas Photography / Getty Images

• U.S. Department of Agriculture: FoodData Central. Edamame, frozen, prepared.

Edamame are immature soybeans that are packed with plant-based protein. Just one cup of edamame contains 18.5 grams of protein, which is nearly 47% more protein than two large hard-boiled eggs. 

Edamame is also loaded with fibre, packing 8 grams per cup, which covers 28.5% of your daily fibre needs. Like protein, fibre helps you feel full after eating by slowing digestion and stimulating the release of satiety hormones. 

Edamame is also a good source of folate, magnesium, and potassium, which could help reduce your risk of developing hypertension, a major risk factor for heart disease.

2. Lentils

Protein: 17.9 grams per cup

Lentils are a high-protein staple in plant-based diets. Containing 17.9 grams of protein per cup, lentils are a better source of protein than two eggs.

Lentils are also high in fibre, containing 15.6 grams per cup, or 55.7% of the DV. Lentils are also a good source of vitamins and minerals, like folate, magnesium, zinc, iron, and potassium.

They’re especially high in folate, a B vitamin required for the formation of red blood cells, DNA and RNA synthesis, and cell division and growth. Folate plays an essential role in foetal growth and development, making folate-rich foods like lentils a smart choice for pregnant women. A cup of lentils covers 90% of your daily folate needs, making lentils one of the best sources you can eat. 

3. Pea Protein

Protein: 24 grams per 33-gram scoop

Olga Yastremska / Getty Images

If you’re following a plant-based diet and want a convenient source of protein, consider pea protein powder. Though protein content varies by product, many pea protein products contain about 24 grams per serving, nearly double the amount in two eggs.

Unlike eggs, pea protein can be quickly mixed into liquids or dishes like oatmeal for a convenient, high-protein snack. It can also be easily taken on the go as a protein shake. Pea protein is vegetarian- and vegan-friendly, making it much easier to meet higher protein demands on plant-based diets, such as vegan diets. 

4. Tofu

Protein: 22 grams per half-cup

Providing an impressive 22 grams of protein per half-cup, tofu contains much more protein than two eggs. 

Because it’s made from soybeans, tofu is a popular protein source for people following vegetarian and vegan diets. It’s also rich in nutrients that tend to be low in vegetarian and vegan diets, like calcium, selenium, zinc, and iron. 

Not only is tofu high in protein, but it can also be used as an egg replacement in dishes like scrambles, breakfast tacos, and frittatas. Tofu can mimic the texture of eggs while providing a good source of plant-based protein, making it a versatile option for people looking to replace or reduce their intake of eggs.

5. Navy Beans

Protein: 19.7 grams per cup

Navy beans are among the highest-protein legumes you can eat. One cup contains an impressive 20 grams of protein.

Navy beans also contain a variety of vitamins and minerals and are especially high in folate, iron, magnesium, and selenium. Selenium is a mineral that plays critical roles in immune and thyroid function and acts as a powerful antioxidant in the body.

They’re also high in fibre, which, combined with their protein content, may help support weight loss and healthy blood sugar and blood lipid levels. In fact, study findings suggest that regularly eating navy beans may reduce waist circumference and blood sugar levels.

https://www.health.com/plant-based-foods-with-more-protein-than-two-eggs-12073090 

Alpro Launches Greek-Style Yoghurt Prioritising ‘Extra Creamy’ Texture Over Protein

From greenqueen.com.hk

By Anay Mridul

Danone has unveiled a new line of dairy-free Greek yoghurts under its Alpro brand, which will be rolled out across Europe with an emphasis on creaminess rather than protein density.

Alpro is promising a “very different” taste and texture profile with its new line of plant-based Greek-style yoghurts, which are making their way onto supermarket shelves across Europe.

The Danone-owned brand has launched three flavours of non-dairy Greek yoghurts – natural, forest fruits, and peach-passionfruit – which prominently display “creamy texture” as the chief characteristic front-of-pack.

Alpro already sells yoghurts branded as “Greek-Style” in the UK, with a similar recipe marketed as “Skyr Alternative” or “Kwark” in other European markets. However, its latest range is an entirely different proposition in response to consumer demand for creamier options.

“Those new Greek-style [yoghurts] are focusing on delivering an outstanding creamy texture, not on the protein content density (as in the current UK Greek & Skyr styles),” Guillaume Millet, the European VP of plant-based food for Danone, tells Green Queen.

“So the taste and texture [are] very different for consumers, [with the] two key attributes highlighted being ‘extra creamy’ and ‘light on my stomach’,” he adds.

How Alpro’s new Greek yoghurts differ from existing alternatives

Courtesy: Alpro

Alpro’s existing crop of Greek yoghurt, skyr and quark alternatives comprises a base of 15.7% soybeans, with over 5.6 of protein, 3.3g of fat, and 1.3g of fibre per 100g.

To dial up the creaminess in the new versions, the company has lowered the soybean content to 9.8-11.1% and added coconut cream and sunflower oil to the mix.

The result is a richer yoghurt with 3.8-4.2g of protein, up to 1.1g of fibre, and 5.3-6g of fat per 100g. Each of the new variants contains calcium, iodine, and vitamins B12 and D2, while the fruit-flavoured options also supply vitamin B2.

“Providing good nutrition is always at the heart of what we do,” says Millet. “Same here: 5 Essential Nutrients, source of protein, and limited sugar content and saturated fat.”

The Greek yoghurts, which are free from artificial colours and sweeteners, can be used in both sweet and savoury recipes, including breakfast meals, snacks, and desserts.

They’re being sold in 400g pots for €2.19. “We started to produce [them] two weeks ago. Distribution will be scaled in Europe within one or two months,” reveals Millet.

He confirms that the updated Greek yoghurts will be launched in the UK, too. The existing version will be rebranded as “Greek Protein”, while the new range will be sold as “Greek Creamy”.

It’s worth noting that, despite the emphasis on texture over protein density, the new products still contain a good amount of the latter. In fact, Alpro has been doubling down on its protein line-up, launching protein-rich meal replacement drinks and landing its high-protein soy milk in Starbucks stores across Europe this year.

Double-digit growth bumps Alpro’s vegan yoghurt market share

Courtesy: Alpro

With this latest rollout, Alpro is aiming to capitalise on the fast-growing Greek yoghurt market. NielsenIQ data cited by the brand shows that sales of these products rose by 16% in the 12 months to July 2026. Separate research from Circana reveals that Greek yoghurt exports jumped by 42.5% to reach €559M in 2025.

“Greek-style products are currently among the most exciting trends in the refrigerated section. With Alpro Greek Style, we are launching our creamiest plant-based alternative yet and demonstrating that plant-based enjoyment no longer needs to compromise,” explains Christine Borghardt, Danone’s plant-based category director for Germany, Austria, and Switzerland.

“This appeals not only to people who follow a plant-based diet, but to everyone who wants to treat themselves to something special every day – creamy, versatile, and incredibly delicious,” she adds.

The launch builds on Alpro’s existing leadership in Europe’s vegan yoghurt market. Last year, the brand held a 54% share here (a three-point increase from 2024), and its dairy-free alternatives made up 40% of its retail value.

Millet declines to comment on the current revenue share of its yoghurts, but indicates that their overall market share has witnessed another three-point bump.

“Our growth is double-digit for the third year in a row, and our European market share now is above 57% in the plant-based yoghurts category,” he says. “Iberia, Italy, France and Germany are [the] fastest-growing markets with still an immense reservoir of growth.”

Alpro, which partnered with Swedish popstar Zara Larsson to promote its 5 Essential Nutrients range, is enlisting Instagram and TikTok influencers to create content that generates high relevance and word-of-mouth recommendations for its Greek yoghurts among the target groups. Secondary placements and eye-catching materials at the point of sale will help achieve additional visibility in retail.

https://www.greenqueen.com.hk/alpro-greek-style-yoghurt-vegan-extra-creamy-protein-danone-plant-based/ 

Why Choosing Vegan and Cruelty-free Products is a Small Win for a Big Planet

From onegreenplanet.org

By Mathew Davis

Take a glance at any bathroom shelf these days. Chances are, at least one bottle has a “vegan” tag or a little bunny logo somewhere on it. The thing is, these aren’t just trendy words or cute icons. They’re shorthand for a whole story about how our everyday stuff gets made, what goes inside products and what doesn’t.

If you care about animals or the planet, these labels are a bigger deal than most people think. They point to actual changes in how things are developed and tested. Not just one or two companies, but across a massive industry worth more than $20 billion worldwide.

Image Credit: images.pexels.com

Vegan versus cruelty-free, because there’s a difference

People lump these two together all the time, but they’re not interchangeable. “Vegan” means a product contains zero animal-derived ingredients. No honey or beeswax, no lanolin, which is the stuff from sheep’s wool, no collagen, no sneaky red dyes made from insects, nothing. “Cruelty-free” means the product, and usually its ingredients, hasn’t been tested on animals at any point.

So, you can have one without the other. A cruelty-free shampoo might still use honey or milk proteins, so it isn’t vegan. The flip side: A vegan face cream could be totally plant-based, but if some third party tested it on rabbits, it isn’t cruelty-free.

Shopping tips and what to check before you buy

It’s easier than you think to spot which products walk the talk. Look for independent certifications: Leaping Bunny and PETA’s “cruelty-free” logo are both legit, since companies can’t slap these on without real audits. Give those ingredient lists a quick scan for things like lanolin, beeswax or carmine, as these are all animal-based, so skip those for vegan options.

Fragrances are a sneaky category. Traditional perfumes often rely on ingredients like musk or ambergris, which comes from whales. Brands are finally switching to plant-based or synthetic versions, which skip the animal connection altogether. Worth knowing: when a modern fragrance lists “musk” or “ambergris,” it almost always means a lab-made molecule rather than the animal-derived original — real ambergris is a sperm whale product and is illegal to sell in the US. DUA Fragrances’ Gone Swimming, inspired by Louis Vuitton’s Afternoon Swim, is one example of a vegan, cruelty-free scent built on bright citrus notes.

Animal testing is changing, but slow

Animal testing bans have rolled out in more than 40 countries and a growing chunk of U.S. states. Washington joined the movement in 2025, making it illegal to sell cosmetics tested on animals. California, Nevada, Illinois and a bunch of others have already done the same.

Each time someone picks a vegan or cruelty-free product, it does two things: Supports the brands already making the switch, and sends a direct signal to the industry. It’s like a tiny vote every time you shop, nudging things toward a world where animal testing and animal by-products aren’t the norm.

The environmental angle is where it gets even bigger

Animal agriculture, the stuff behind a lot of non-vegan ingredients, is heavy on the environment, way more than most people realize. According to the United Nations’ 2025 report, agrifood systems are responsible for about one-third of all greenhouse gas emissions humans generate, factoring in not just farming but everything from land changes to transportation and waste. Raising animals is a big slice of that pie, due to the land it takes, the feed required and emissions, especially methane, from livestock.

So, skipping animal-based ingredients isn’t just good for cows or bees. It cuts out one of the most carbon-intensive links in the chain that runs from a field somewhere to your shower shelf. Sure, not every vegan product is flawless, packaging and shipping matter too, but switching to plant-based ingredients matters, maybe a lot more than it seems at first glance.

Innovation, as it’s not just about shampoo anymore

There’s real momentum behind creating alternatives to animal-based materials, and that wave is rolling into everything from beauty to fashion. Look at leather: Companies like Australia’s Alt.Leather are racing to make plant-based, plastic-free leather from things like cellulose and starches.

They’re moving from the idea phase into actual pilot plants, aiming to scale up by 2027. It’s wild, because what started with beauty and body care is now showing up in shoes, bags and who knows what else next.

Does one purchase matter? More than you’d think

One shampoo bottle isn’t going to tip the climate scales or end animal testing overnight. But here’s the thing: The vegan cosmetics market is already growing at more than 6.5% a year, projected to surpass $37 billion globally by 2034. That’s not just a consumer fad, it’s the kind of steady demand that pushes big companies to rethink how they make things, ramp up better options, and drop old practices for good.

Each time you pause to check for the Leaping Bunny certificate or choose vegan and cruelty-free, you’re nudging the industry a bit further along. Those small, repeated choices build up over time.

https://www.onegreenplanet.org/lifestyle/why-choosing-vegan-and-cruelty-free-products-is-a-small-win-for-a-big-planet/#goog_rewarded 

UK: 6 best vegan recipe boxes for easy plant-based meals

From veganfoodandliving.com

From fully vegan recipe boxes to plant-based dinners from the UK's most popular meal kit brands, we've put them to the test to find the very best

Life gets busy, and with our weeks full of school runs, work, errands, housework, and life admin, it can be hard to find the energy to plan and cook healthy family meals each day. That’s where recipe boxes come in.

These wholesome meal kits are delivered to your door, containing pre-portioned ingredients and easy-to-follow recipes. They really take the hard work out of meal planning, and make weekday dinner prep a breeze. Sure, they can be more expensive than just buying the ingredients at your local supermarket. But the time and effort saved can be well worth the extra spend, not to mention the reduced food waste.

Luckily for us, there are now plenty of plant-based recipes available in meal kits, and even a few fully vegan recipe boxes to order. But too much choice can mean picking the right one feels like yet another chore to do.

So, the team at Vegan Food & Living have tested the biggest names in home-delivered meal kits and shared their experiences to help you find the best vegan recipe box for you. Here’s what they thought.

1. Grubby – Best vegan recipe box for healthy, vibrant dinners

From £48.50 for 4 meals that serve 2, with offers available | grubby.co.uk
Overall score: 5/5

I’m a huge fan of the Grubby recipe boxes. Not only is the company fully vegan, but the recipes are so vibrant and creative, they’ve really helped elevate my cooking.

I tested a box containing Sweet Mustard Pulled ‘Pork’ Buns, Chips & Red Cabbage Slaw, Miso Aubergine, Sticky Coconut Rice, Lime Avo & Steamed Kale, and Brothy Thai-Style Peanut & Broccoli Udon Soup. All of these came with recipe cards and even a scannable playlist to entertain you while you cook.

They were quick to prepare, generously portioned and high in fibre and protein. The depth of flavour was incredible and I loved the use of mushrooms to get that meaty feel. I kept the recipe cards to add to my repertoire of dishes, and I’ll be adapting them to make again.

I’d love to cook these meals for non-vegans, as you really don’t feel like you’re eating healthy, plant-based dishes.

Tester: Holly Johnson

2. Planthood – Best for restaurant quality dinners

From £60 for 4 meals that serve 2, with offers available | planthood.co.uk

Overall score: 5/5

I have never cooked with a meal kit before, so imagine my excitement when a bundle of fresh ingredients arrived at the door with very clear step by step instructions – perfect for a lazy cook like me! You just scan the QR code provided for the recipe.

My meal kit for the week came with garlic galette, a butternut squash bowl and – the main star of the show – a delicious tofu butter ‘chicken’ recipe. This included a mild but richly spiced creamy sauce, spinach, a block of tofu and some incredibly fresh naan bread. The meal was really elevated beyond ready meal or jar standard by some flaked almonds which I toasted in a dry frying pan and sprinkled on the top of the dish, adding a delicious nutty crunch.

I expected this to be not much better than a supermarket-bought meal but it was actually more like restaurant standard. Everything tasted so fresh and flavourful.

To complete the package and add further value for money, there were a couple of freshly pressed fruit juices and a couple of oat and fruit pots included, which make a great breakfast or dessert.

I couldn’t fault this experience and loved the fact that all the dishes were plant-based, so there’s no room for error or confusion when choosing your meals.

Tester: Jenny Davies

3. Gousto – Best for mixed-diet households

From £42 for 4 meals that serve 2, with offers available | gousto.co.uk
Overall score: 4/5

Gousto offers a wide range of dietary options, with plenty of dishes for vegans (which can easily be found under the ‘Plant-Based’ category when browsing the website menu). While they’re not a fully vegan company, they are B Corp-certified and use plenty of recyclable, reusable, or compostable packaging. And there are plenty of plant-based options, including veg-forward dishes, great meat alternatives, and even kid-friendly meals. A significant amount of the vegan dishes do appear to be spicy, but Gousto’s recipe instructions usually suggest ways to reduce the heat.

I tried a tomato linguine dish, featuring plant-based ‘nduja by Belazu. I found the instructions easy to follow, and liked how the instructions are easily adapted for different portion sizes. The portions were generous, and the ingredients were still fresh after being stored at home for a few days.

The box included more than one recipe, and the ingredients weren’t separated or labelled by recipe (cutting down on packaging), so it did take a little time to sort out which were needed. However, they were well-portioned and labelled, so cooking a delicious, wholesome meal didn’t require too much weighing or measuring.

Tester: Helen Greaves

4. Green Chef – Best for trying something new

From £56 for 4 meals that serve 2, with offers available | greenchef.co.uk

Overall score: 4/5 

With a name like Green Chef, I presumed that this was an all-vegan recipe box, but Green Chef also provide meat and fish options. However, they have a good selection of vegan recipes.

A standout recipe was the Hoisin Duck-less Shredded Fable Mushroom Wraps with Cucumber, Spring Onion and Sesame Seeds. I loved the zingy flavours and the portions were good. The Fable mushrooms (made from pulled shiitake) were definitely the star of the show.

I also tried the Spicy Maple Gochujang Tofu with Lime Miso Pearl Couscous, Smacked Cucumber & Peanuts and the Smoky Mushroom Shawarma Skewers with Tomato and Cucumber Bulgur Wheat. All of these were dishes I’d not tried cooking before, so it was fun trying something new.

I did find that a few of the ingredients weren’t quite as fresh as they could be; the cucumbers were quite small and a little wilted. Other than that the whole kit was faultless. If you’re new to plant-based eating, this is a great one to try.

Tester: Holly Johnson

5. Mindful Chef – Best for high protein options

From £69 for 4 meals that serve 2, with offers available | mindfulchef.com
Overall score 4/5

The box that arrived was carefully packed with all the ingredients and easy-to-follow instructions, including a magazine with all of the recipes for spring 2026. We tried the Vegan L*mb Ragu, the Sticky Teriyaki Tofu and the Thai Yellow Lentil Curry, all of which were really tasty and easy to cook. I loved trying some new recipes that I wouldn’t usually think of making, and the flavours were incredible.

I like the fact that Mindful Chef focuses on healthy, gluten-free and refined-carb-free meal options and the quality of ingredients is second to none. While it sits at a premium price point, it offers excellent restaurant-quality variety. It is not fully vegan, but there are a few good options to choose from.

It uses organic vegetables that taste noticeably fresher and premium compared to standard supermarket offerings. The company is carbon-neutral and operates a ‘One Feeds Two’ charity program, donating a school meal to a child in poverty for every box purchased.

The portion sizes are generous, often leaving enough for lunch the following day. There seems to be a lot of packaging, but most of it is recyclable.

Tester: Debra Butler

6. Riverford – Best for seasonal ingredients

From £15 for a recipe box that serves 2 | riverford.co.uk

Overall score: 4/5

As with the majority of recipe boxes, you can choose from a selection of recipes each week with Riverford, and we tested the Spring Tofu Larb. The box was made to celebrate lettuces, which are a highlight of the season, but it was also packed with other fresh ingredients such as lemongrass, cucumber, chillies and limes, plus a good quality brand of marinated tofu.

The box was designed to cater for two people, and it was the perfect size, giving both people a good sized portion. The flavours had been given a lot of thought as there was a sweetness from the sauce that balanced perfectly with the zing of the onions and the refreshing hit of the cucumber. The brown rice made sure it was filling, as well as adding texture.

The instructions were easy to follow, and this is a perfect one for anyone who doesn’t cook with tofu often. You don’t need to do much with it, but the texture and flavour ends up spot on. It’s a fun one to eat as well, with all the ingredients in little bowls that you can then assemble at the dining table.

I was really impressed with the recipe and result, but I do think it’s a bit more expensive than some other recipe boxes.

Tester: Sally FitzGerald

How we test our products:

The Vegan Food & Living team sample offerings from various brands – both new launches and established products – rating them on visual appeal, taste, texture, packaging and health credentials. The overall rating awarded is based on all of these factors.

Trying to eat more fibre? Try these easy, high-fibre vegan recipes

https://www.veganfoodandliving.com/products/best-vegan-recipe-boxes/