The idea that a vegan diet cannot provide enough protein to maintain a healthy lifestyle is one of the most persistent myths in this regard. But if you know where to look, it’s actually pretty easy to get your daily recommended amount of protein! If you need a little pick-me-up, there’s an amazing selection of vegan protein powders available, but the best course of action is to get protein from whole foods like beans, lentils, and greens.
According to ¡Viva! According to statistics, half of people in the UK are reducing their meat consumption and many are trying veganism during Veganuary. Approximately two million people, or 3% of the population, already identify as vegan. So how can you confidently follow a vegan diet and ensure you’re getting the recommended amount of protein?
How much protein should we eat per day?
The best sources of vegan protein
1. Lentils and beans (20 g of protein per 100 g)
To start, any easy dinner hack is to replace meat in recipes like chili or stews with a plant-based substitute, like beans or lentils.
To increase the nutritional value and bioavailability of beans, fermenting them (a process also called tempeh) is a great idea. Although soy is often used, any bean will do. Alternatively, you can sprout them and use the results to make Ezekiel bread, which is made from sprouted legumes or whole grains and has about 8 grams of protein per slice.
2. Nuts and seeds (100 g of pumpkin seeds contain 24.4 g of protein).
Nuts and seeds are a good source of plant-based protein, whether you add them to smoothies, eat them as an afternoon snack, or sprinkle them on porridge. However, there are other advantages too: “They have the added benefit of containing calcium, zinc, selenium and fatty acids. Think outside the box and include a wide variety of foods in your diet.”
3. Chickpeas (100 g of protein, approximately 7.7 g)
As a protein source, chickpeas are extremely adaptable. They can be roasted with a little olive oil and paprika for a nutritious snack, added to curries, mixed into soups, and much more. They also serve as a good source of fiber and iron.
4. Foods made with soy (about 8 g of protein per 100 g)
Remember that soybeans and edamame have an impressive 11 grams of protein per 100 grams of food.
5. Vegetables and fruits
(about 2 to 9 grams of protein per cup)
6. Seitan (about 75 grams of protein per 100 grams)
The food product is actually a very effective source of protein, even though the word sounds sinister. Made primarily from wheat gluten, seitan is high in protein. Due to its meat-like texture, it is frequently used in burgers and curries.
7. Nut butter (about 20 to 30 grams of protein per 100 grams)
Nut butter on rice cakes or toast works great as a delicious and filling snack. Honestly, considering how delicious it is, there’s no way it’s as healthy as it is.
It’s also delicious straight from the jar, let’s be honest, or dipped in fruit, nut butter in smoothies! It has good fats, but read the label carefully because some may have added sugar.
8. tempeh
(approximately 19 g of protein per 100 g)
An Indonesian source of plant protein is tempeh. It is a great addition to salads and has a chewy texture not unlike meat. Plus, it has the added bonus of fermentation, which could be good for our gut flora. Plus, your gut microbiota should get everything it wants.
9. Seaweed (two tablespoons, 8 g of protein)
Although it may not seem like the most appetizing option, salads, juices, and smoothies can benefit from the addition of spirulina.
This is an excellent additional source of vitamins and nutrients that our body needs.
10. Wild rice
One cup of cooked wild rice contains about 7 g of protein.
There seem to be differences depending on the type of rice you eat. In addition to beneficial fiber, vitamins and minerals, wild rice can contain 1.5 times more protein than brown rice or basmati rice.
11. Mycoproteins and mushrooms (about 15 g of protein per 100 g)
Often used to make meat alternatives, this type of mushroom is basically any Quorn product you can think of, along with fiber and a variety of nutrients.
12. Meat alternatives, such as vegan sausages (around 8 to 20 g of protein per 100 g)
Have you never experimented with meat alternatives? These types of products usually contain mycoproteins if they are Quorn-based, but other products, such as Heck sausages, contain plenty of vegetables to help you meet your daily requirement of five. These products can be great meat substitutes because some vegans say they miss the “chewyness” of meat.
It goes without saying that some meat alternatives are “healthier” than others, so it’s important to check the nutritional information.
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