A vegan diet is characterized by the absence of animal products, such as eggs, meats and dairy products. These foods are staple protein sources in the standard American diet -- vegans must instead obtain protein from plant-based sources. However, common vegan meat replacements, such as veggie burgers and seitan, a food made from wheat gluten, can be expensive. Fortunately, several vegan foods can provide protein in your diet without breaking your budget.
Tofu
Like seitan and veggie burgers, tofu is a common meat replacement in the vegan diet. However, it is typically less expensive than other meat replacement options. Tofu is made from pressed soybean curds and provides a wealth of protein -- 4 oz. of tofu contain about 10.6 g of protein, according to the Vegetarian Resource Group. It is also an abundant source of calcium and magnesium. Large grocery stores in the United States typically sell tofu for about $2 to $3 per 1 lb. package, as of March 2011. If you live in a large city with an Asian grocery, you can buy tofu for as little as $1 per lb.
Beans
Beans are low-fat, inexpensive sources of protein that are appropriate for the vegan diet. A cup of cooked black beans offers about 6.7 g of protein, and a cup of cooked lentils provides about 7.8 g, according to the Vegetarian Resource Group. Dried beans are typically cheaper than canned versions -- a 1 lb. bag of dried lentils or black beans costs about $2, as of March 2011 -- and contain less sodium than canned beans. Use beans in casseroles, soups, stir-fry dishes and curries.
Hummus
Hummus is a Mediterranean dip made from garbanzo beans, olive oil, cumin, garlic and tahini, or sesame seed paste. This dip is a rich source of vegan protein -- a cup of hummus provides about 11.96 g of protein. Commercially prepared hummus can be expensive; however, you can make your own cheaply. A 1 lb. bag of garbanzos costs about $2 and makes about four 1 cup servings of hummus. Although olive oil and tahini may seem expensive -- about $5 per large container for each, as of March 2011 -- they provide enough to make about 10 to 12 batches of hummus.
Spinach
Spinach is a rich source of vitamin K, iron, calcium and dietary fiber. It is also high in protein -- a cup of cooked spinach contains about 13 g of this nutrient. A 1 lb. package of frozen spinach costs about $2 to $2.50 in most American supermarkets, as of March 2011. Depending on the season, you can obtain a pound of fresh spinach for about the same price. Serve spinach as a side dish or add it to scrambled tofu or veggie wraps.
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