Whether you’re a hardcore vegan who’s been following the diet for years or someone who recently decided to give it a try, getting enough protein on a vegan diet can be tough. Luckily, there are plenty of plant-based sources that will help your body stay strong and healthy!
Here are 15 of my favorite ways to get the protein you need without meat or dairy:
| Key Takeaways |
|---|
| – A well-planned vegan diet can provide all the nutrients your body needs, including protein. |
| – Plants are rich in protein, so vegans can meet their protein needs with plant-based sources like beans, tofu, and nuts. |
| – It’s important to eat a varied diet to get all the essential amino acids to support your body’s needs. |
| – Vegan protein powders can be useful for those with high protein requirements, but they are not necessary for most people. |
| – Incorporating plant-based protein sources into your diet can lead to numerous health benefits and reduce the risk of chronic diseases. |
1. Beans
Beans are a great source of protein and fiber, plus they’re low in calories.
Beans contain both soluble and insoluble fibers, which help to reduce cholesterol levels in your blood by binding with bile acids before they can be absorbed.
They also keep the digestive tract moving smoothly by adding bulk to stool. Soluble fiber also helps control blood sugar levels by slowing down absorption of food into the bloodstream.
Beans are also good sources of iron and calcium, which can help prevent anemia or osteoporosis later in life when paired with other foods high in these minerals such as leafy greens like spinach or kale (both excellent sources).
The easiest way to get more beans into your diet is by eating them straight up—but if you want some variety, try preparing them different ways: baked beans at breakfast; hummus on sandwiches instead of mayonnaise; chickpea salad for lunch; black bean soup for dinner..
The Health Benefits of a Vegan Diet: The Science Behind It All – “A well-planned vegan diet can provide you with all the nutrients your body needs and can reduce your risk of chronic diseases like heart disease and cancer. Check out our article on the health benefits of a vegan diet to learn more about how a plant-based diet can improve your health.”
2. Lentils
Lentils are a great source of protein. They’re also very easy to cook and have a good texture, so they can be used in soups, stews and salads.
If you’re looking to increase your protein intake without eating meat, you can use lentils as an alternative to ground beef or turkey for making things like burgers or meatballs.
| Type | Protein per 100g (cooked) | Ways to Cook |
|---|---|---|
| Brown lentils | 9g | Soups, stews, baked goods |
| Green lentils | 9g | Salads, casseroles, stuffed vegetables |
| Red lentils | 7g | Soups, dhals, curries |
| French lentils | 8g | Salads, side dishes, grain bowls |
Lentils are a versatile source of plant-based protein, with options ranging from brown and green lentils to red and French lentils. They all have a high protein content per 100g when cooked, making them a great alternative to meat.
You can use these lentils in a variety of dishes, such as soups, stews, salads, and curries. Each type of lentils has distinct textures and flavors, so experiment and find your favorites!
3. Peas
Peas are a great source of plant-based protein. They are also packed with fiber, vitamin C, B vitamins and potassium. Peas are also low in calories and fat (which makes them a smart choice for weight loss).
The best part about peas is that they’re super versatile! You can eat them raw or cooked—they work well in salads or soups as well as side dishes like stir fries or pasta sauce.
4. Chickpeas
Chickpeas are one of the best vegan protein sources. One cup of cooked chickpeas contains 15 grams of protein, and they’re high in fiber and iron too.
Chickpeas are also a good source of magnesium, copper and zinc—all important nutrients that help your body run smoothly.
Folate is a B-vitamin that helps prevent birth defects when consumed by pregnant women during early pregnancy (so get on it!). It’s also important for cell growth, blood clotting, brain function and many other bodily functions. And chickpeas have more than enough!
The Ultimate Guide to Plant-Based Nutrition: Everything You Need to Know – “Proper nutrition is key to maintaining a healthy vegan lifestyle, and understanding what to eat and how much is crucial. Our ultimate guide to plant-based nutrition covers all the basics and gives you the tools you need to thrive on a vegan diet.”
5. Nutritional Yeast
Nutritional yeast is a great source of complete protein. It can be found in the seasoning aisle at your local health food store, or on Amazon.
It’s also considered an “accidental vegan,” which means it doesn’t actually contain animal products but can accidentally be cross-contaminated with milk or eggs during processing. Make sure to check labels if you are sensitive to these ingredients!
You’ll want to make sure you’re getting around 6g of protein from nutrional yeast per day—the USDA recommends women get 46g and men 56g—and most brands will come with about 8g per serving (1 tablespoon).
There are many different brands that offer nutritional yeast—some taste better than others! Try a few out until you find one you like. Once you’ve found a brand that works for you, try using it in recipes as an alternative for cheese or parmesan cheese (see below).
| Nutrient | Amount per 1 tablespoon |
|---|---|
| Protein | 2g |
| Fiber | 1g |
| Vitamin B12 | 44% RDA |
| Zinc | 4% RDA |
| Iron | 2% RDA |
Nutritional yeast is a complete protein source, containing all nine essential amino acids. This makes it an excellent choice for vegans and vegetarians looking to meet their protein needs. It’s also a good source of vitamin B12 and minerals like zinc and iron.
You can find nutritional yeast in the seasoning aisle of most health food stores or online retailers like Amazon. One brand that is popular is Bragg Nutritional Yeast Seasoning.
6. Nuts and Seeds
Nuts and seeds are a great source of protein. They are also rich in healthy fats, minerals, vitamins and antioxidants. In fact, they contain all the essential amino acids that you need to build muscle mass.
They’re easy to incorporate into your diet because they can be eaten as a snack or used as an ingredient in recipes. For example, you can sprinkle nuts on top of salads or smoothies for extra crunch!
Get Your Protein Fix with These Vegan Power Foods – “Many people believe that it’s difficult to get enough protein on a vegan diet, but with the right foods, it’s actually quite easy. Our article on vegan power foods offers a variety of delicious plant-based protein sources to keep you feeling satiated and energized.”
7. Asparagus
Asparagus is a good source of protein, iron and vitamin C. It’s also rich in vitamins A and K. Studies show that eating just two servings of asparagus daily can help curb your appetite for up to 13 hours after eating it!
If you’re concerned about getting enough protein on a vegan diet, try incorporating more of these foods into your daily routine:
| Nutrient | Amount per 1 cup (cooked) |
|---|---|
| Protein | 4g |
| Iron | 2.1mg |
| Vitamin C | 21.8mg |
| Vitamin A | 1013 IU |
| Vitamin K | 55mcg |
Asparagus is a nutrient-dense vegetable that provides several important nutrients. One of its primary benefits is its protein content for a vegetable, making it a great addition to plant-based meals. It’s also rich in vitamins A and K, both important for bone health, and vitamin C, essential for immune function.
Asparagus is also known for its appetite controlling properties. Studies have found that eating just two servings of asparagus can help regulate blood sugar and curb appetite for up to 13 hours after eating it.
8. Broccoli
Broccoli is a great source of protein, as well as iron and calcium. It also contains vitamin C, fiber and antioxidants that promote good health.
Broccoli has only 37 calories per cup and is high in vitamins K and C; so you can enjoy it without guilt!
9. Brussels Sprouts
Brussels sprouts are a low-calorie cruciferous vegetable with high levels of protein, fiber and vitamins.
Vitamin C: In 100 grams of Brussels sprouts, there are 9 milligrams of vitamin C (12% DV). Vitamin C helps boost immune function, supports healthy gums and skin, as well as promotes healthy blood vessels.
Vitamin K: 100 grams of Brussels sprouts contain 13 micrograms of vitamin K (15%). This is about half the recommended daily amount for adults under 51 years old. Vitamin K is essential for blood clotting and bone health as it works together with calcium to strengthen bones while also reducing bone loss due to aging or disease.
Folate (vitamin B9): Folate is another important nutrient that comes from Brussels sprouts; 100 grams contain 21 micrograms (32%).
Folate helps prevent anemia by producing red blood cells which transport oxygen around our bodies; it is especially important during pregnancy because it reduces birth defects like spina bifida when consumed in adequate amounts before conception occurs.
Veganism and Fitness: How to Get the Protein You Need – “When it comes to fitness, getting enough protein is essential for building and maintaining muscle. Fortunately, it’s possible to get all the protein you need on a vegan diet. Check out our guide on veganism and fitness to learn more about how to fuel your workouts on a plant-based diet.”
10. Cauliflower
Cauliflower is one of the best sources of protein for vegans. It’s also a great source of Vitamin C, fiber and other vitamins and minerals essential to a healthy diet.
Cauliflower comes in both white and green varieties (although they are slightly different) with each having their own unique texture and taste.
Cauliflower can be used in so many ways that its versatility makes it an ideal addition to any meal or snack!
Roasted cauliflower can be added to salads or served as a side dish; boiled or steamed cauliflower is great as a base for soups and stews; sauteed cauliflower pairs well with pasta dishes like macaroni & cheese or baked ziti; mashed cauliflower is an excellent substitute for potatoes you can even use it in place of tater tots when making vegan french fries!
11. Tofu, tempeh and edamame
If you’re looking for an alternative to meat, tofu, tempeh and edamame are all excellent vegan protein sources.
Tofu is made from soybeans and pressed into blocks. It has a mild flavor that’s especially good in stir-fries and stews.
Tempeh is fermented soy that’s more flavorful than tofu—it’s particularly popular in Indonesia. Edamame are boiled green soybeans; they’re delicious on their own as snacks or in salads.
12. Quinoa and Farro (and other ancient grains)
Quinoa and farro are both ancient grains. They’re also both good sources of protein. If you’re looking to up your plant-based protein intake, these two are a great place to start.
Like quinoa, farro is easy to cook (simply use 1 part grain:3 parts water). Unlike quinoa, it’s also gluten free!
Quinoa and farro can be used in any meal or snack where you might use rice or pasta. For instance:
- Add it to soups or stews for an extra boost of nutrients
- Use them as the base for vegan burgers instead of breadcrumbs or oats
| Grain | Protein per 1/2 cup (cooked) | Serving Suggestions |
|---|---|---|
| Quinoa | 4g | Salads, grain bowls, breakfast porridge |
| Farro | 7g | Salads, soups, side dishes, risotto |
Quinoa and farro are both ancient grains that are great sources of plant-based protein. Although quinoa has fewer grams of protein compared to farro, it’s still a good source of protein and is particularly known for being a complete protein source like nutritional yeast.
Quinoa and farro can be used in many different ways. Quinoa’s soft texture makes it a great option for salads or breakfast porridges, while farro’s heartier texture lends itself well to soups, risottos, and side dishes.
13. Hemp Protein Powder
Hemp protein powder is a rich source of plant-based protein, which makes it an excellent alternative to animal sources of protein. It’s also lower in carbs and higher in fiber compared to other protein powders, making it a great choice for those looking to lose weight or maintain their current weight.
Hemp seed oil contains all the essential amino acids, including arginine and glutamic acid something many other vegetarian proteins lack. These essential amino acids help your body build muscle and repair itself after exercise!
Hemp seeds are also high in omega-3 fatty acids (also found in salmon) as well as omega-6 fatty acids (also found in walnuts).
Both types of fatty acids have been shown to help lower LDL cholesterol levels while increasing HDL cholesterol levels—you know what that means: less risk for heart disease!
In addition to being rich in magnesium (the “relaxation mineral”), which helps prevent stress and boost energy production within cells; iron (which transports oxygen around the body); zinc (an antioxidant needed for blood cell formation); vitamin E; calcium; potassium; phosphorous…
10 Surprising Health Benefits of a Plant-Based Diet – “Choosing a plant-based diet can have a big impact on your overall health and wellbeing. Did you know that it can help reduce inflammation and improve digestion? Check out our article on the health benefits of a plant-based diet to discover more surprising benefits of going vegan.”
14. Beets!
Beets are a great source of iron, which is necessary for red blood cell production and healthy skin. They’re also high in fiber, vitamin C and folate (folic acid). This tasty veggie is also high in manganese and potassium two minerals that can help lower blood pressure.
Beets contain nitrates that help improve your athletic performance by supplying oxygen to your muscles faster than normal.
So if you’re planning on doing any kind of exercise today or tomorrow, be sure to include some beets on your plate!
Conclusion
We hope this article has helped you realize just how easy it is to get enough protein on a vegan diet. There are so many great options out there, and we’re confident that even the most inexperienced cooks can find something delicious to eat!
Remember: if you’re really worried about getting enough protein, go for beans they have the most complete amino acid profile of all legumes (and they taste good too).
Further Reading
Here are some additional resources to help you learn more about protein on a vegan diet:
Medical News Today: How much protein do you need? – This article provides a comprehensive overview of protein and how much you need based on various factors.
Healthline: The 17 Best Protein Sources for Vegans and Vegetarians – If you’re looking for plant-based protein sources, this article covers some of the best options and how to incorporate them into your diet.
Tough Mudder: How to Get Enough Protein on a Vegan Diet – This article offers tips on how to get enough protein as an athlete on a vegan diet.
FAQs
Q: Is it hard to get enough protein on a vegan diet?
A: No, it’s not difficult to get enough protein on a vegan diet if you eat a variety of plant-based protein sources like beans, tofu, nuts, and seeds.
Q: How much protein do I need as a vegan?
A: The amount of protein you need depends on your age, sex, and activity level. Generally, adult vegans should aim for about 0.8 grams of protein per kilogram of body weight per day.
Q: Can I get enough protein from just eating vegetables?
A: Most vegetables are not high in protein, but some like spinach, broccoli, and peas have moderate amounts. It’s important to also consume legumes, nuts, and seeds to meet protein needs.
Q: Are vegan protein supplements necessary?
A: No, supplements are not necessary for most vegans who eat a balanced diet. However, athletes and those with high protein requirements may benefit from using a vegan protein powder.
Q: Are vegan protein sources as good as animal-based proteins?
A: Yes, plant-based protein sources can provide all the necessary amino acids and are often rich in additional nutrients like fiber and antioxidants.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
