Milly Gaines
It is a common misconception that vegans do not get enough protein. However, there are plenty of plant-based sources of protein, and with careful planning, vegans can easily meet their daily protein requirements.
The US Department of Agriculture's Dietary Guidelines for Americans recommends a daily intake of 0.8 grams of protein per kilogram of body weight to prevent deficiency. This amounts to approximately 50 grams of protein per day for a 140-pound person. However, it is important to note that this recommendation is for sedentary adults, and older adults or physically active individuals may require slightly more protein.
- Use quinoa instead of rice. Quinoa contains 8 grams of protein per cooked cup, compared to 5 grams of protein in brown rice. It is also a complete protein, containing all nine essential amino acids that the body cannot produce but needs for key functions like energy production and tissue repair.
- Incorporate vegan protein powder into your diet, especially if you are an athlete or have higher protein needs. You can add it to smoothies, oatmeal, baked goods, or non-dairy milk.
- Include a variety of plant-based protein sources in your diet, such as soybeans, tofu, seeds, nuts, beans, and lentils. These foods are high in certain essential amino acids, and by increasing your intake of these foods, you can get closer to your daily protein goals.
- Start your day with a protein-rich meal, such as oatmeal, a tofu or tempeh scramble, or a fruit smoothie with non-dairy milk and vegan protein powder.
- Add beans and legumes to your meals. Cooked chickpeas and lentils contain around 14-18 grams of protein per cup. They are versatile and can be added to soups, tacos, salads, and more.
- Sprinkle nutritional yeast on your meals. Nutritional yeast is a plant-based food product with a savory flavor and a high protein content. It is also a complete protein, containing all essential amino acids, and is a good source of vitamin B12, which is often lacking in vegan diets.
| Characteristics | Values |
|---|---|
| Recommended daily protein intake | 0.8 grams per kilogram of body weight |
| Protein-rich vegan foods | Beans, legumes, peas, soy products, whole grains, nuts, seeds, green peas, quinoa, hemp seeds, pumpkin seeds, almonds, pistachios, sunflower seeds, flax seeds, black beans, chickpeas, kidney beans, soybeans, brown rice, tofu, tempeh, lentils, green vegetables, etc. |
| Tips to increase protein intake | Use quinoa instead of rice, add vegan protein powder to meals, combine legumes with grains, add beans to meals, sprinkle nutritional yeast on meals, start the day with a protein-rich meal |
What You'll Learn
Use quinoa instead of rice
Quinoa is a seed that is cooked and eaten like a grain, making it a pseudocereal. It is often considered a "functional food" and is one of the best-known ancient grains, dating back nearly 7,000 years. Quinoa is a great substitute for rice if you're looking to increase your protein intake on a vegan diet. Here are some reasons why:
Higher Protein Content
Quinoa contains approximately 8 grams of protein per cooked cup, which is twice the amount of protein in white rice and more than brown rice. As a complete protein, it contains all nine essential amino acids that our bodies need to obtain from food. These amino acids are crucial for various functions, including energy production, tissue repair, and immunity.
Better Nutrition Profile
Quinoa is not only higher in protein but also offers a more diverse range of nutrients. It is a good source of dietary fiber, with 5 grams per cup, which is more than both white and brown rice. Additionally, quinoa is rich in minerals like magnesium, manganese, phosphorus, zinc, and iron.
Blood Sugar Control
Quinoa has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels like white rice can. This makes quinoa a healthier option for individuals with diabetes or those concerned about blood sugar management.
Cholesterol and Weight Management
The fiber content in quinoa has been linked to lower cholesterol levels and weight loss. The fiber helps you feel fuller for longer, which can aid in weight management and prevent overeating.
Gluten-Free Option
Like rice, quinoa is naturally gluten-free, making it a suitable option for individuals with gluten intolerance or celiac disease. However, it's important to choose brands that are certified gluten-free to avoid cross-contamination with other grains during processing.
In summary, using quinoa instead of rice is a simple yet effective way to boost your protein intake and improve your overall nutrition profile while following a vegan diet. It is a versatile pseudocereal that can be incorporated into various dishes, providing a good source of plant-based protein and other essential nutrients.
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Utilise vegan protein powder
Vegan protein powder is a quick and easy way to increase your protein intake, especially if you're short on time in the mornings. There are many plant-based protein powders available, and they can be used in a variety of ways. For example, you can mix your protein powder with water or non-dairy milk for a quick, energising drink. Alternatively, you can add it to oatmeal, baked goods, or blend it into a smoothie or protein shake for a more substantial meal.
Vegan protein powders are made from a variety of legumes, seeds, or grains, such as hemp seeds, brown rice, or watermelon seeds. Soy and pea protein powders tend to provide the most high-quality, bioavailable protein. However, like any protein powder, vegan options may contain added sugar alcohols, such as erythritol and xylitol, which can cause digestive issues for some people.
When choosing a vegan protein powder, it's important to consider your taste preferences. Some powders have a neutral flavour and mix easily with water or milk, while others come in a variety of flavours, such as birthday cake, blueberry muffins, or cinnamon cereal. You can also find unflavoured options that allow you to add your own flavourings or mix them into other dishes without altering the taste.
In addition to their convenience and versatility, vegan protein powders can be a good option for those who have trouble tolerating animal-based protein powders or for those who have concerns about animal welfare and the environmental impact of animal-based products.
Some popular brands of vegan protein powder include Vega, Orgain, Future Kind, KOS, BEAM, About Time, Anthony's, Garden of Life, PlantFusion, and Bowmar. These brands offer a range of flavours, ingredients, and price points to suit different needs and preferences.
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Provide your body with essential amino acids
Amino acids are the building blocks of proteins. There are 20 amino acids in total, 11 of which the body can produce on its own. The remaining nine are essential amino acids, which we must obtain through our diet.
A food must contain all nine essential amino acids to be a complete protein source. While many animal products are complete protein sources, there are fewer plant-based complete proteins.
However, vegans can still ensure they are getting all the essential amino acids they need by eating a varied diet and combining complementary plant proteins. For example, grains like rice are low in lysine, but this can be obtained by eating them with beans and lentils, which are higher in lysine.
- Quinoa
- Tofu
- Tempeh
- Edamame
- Amaranth
- Buckwheat
- Ezekiel bread
- Spirulina
- Hemp seeds
- Chia seeds
- Rice and beans
- Pita and hummus
- Peanut butter sandwich
- Mycoprotein
Additionally, the following plant-based foods are high in certain essential amino acids:
- Soybeans
- Seeds
- Nuts
- Beans
- Lentils
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Start each day with protein
Starting each day with a protein-rich meal can help you reach your daily protein target without having to worry about it for the rest of the day. It also helps you feel full and satisfied and gives you the energy to take on the day.
Oatmeal is a great example of a protein-rich vegan breakfast. Oats are high in protein compared to other grains and have a nice balance of essential amino acids. For a little more flavour, you can add fruit, nut butter, or seeds. Other protein-forward breakfast options include a tofu or tempeh scramble, or fruit smoothies with non-dairy milk and vegan protein powder.
Varying your plant protein sources and including multiple protein sources in one meal can help you get closer to your daily protein goals. For example, you can add beans to your pasta dishes, put nuts on your salad, or eat quinoa as a side dish.
- A tofu scramble with vegetables
- A smoothie with non-dairy milk, fruit, and vegan protein powder
- Porridge made with soy milk, topped with nuts and seeds
- Avocado toast on whole grain bread
- Chia pudding made with non-dairy milk
- A breakfast burrito filled with cooked vegetables, beans, and avocado
- A bowl of cooked quinoa with nuts and fresh berries
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Add beans to everything
Beans are a versatile food that can be added to a variety of dishes to increase your protein intake on a vegan diet. They are a great source of plant-based protein and are accessible, affordable, and easy to find in shops and supermarkets worldwide. Here are some ways to add beans to your meals:
Soups and Stews
Beans can be added to soups and stews to increase both the protein and fibre content of your meal. For example, you could make a bean, kale and lemon stew, or a black bean and coconut stew. Beans also work well in chilis and curries.
Salads
Salads are a great way to add beans to your diet. You could make a Mexican-inspired bean salad, or add beans to a kale salad for extra protein. Beans also work well in pasta salads, such as a pesto salad with butter beans.
Dips
Beans can be used as a base for vegan dips, such as houmous or a mint and lemon dip. They are a great alternative to chickpeas and can be used with fresh or frozen beans.
Tacos and Burritos
Beans are an excellent addition to tacos and burritos. You could make kidney bean and spinach tacos, or black bean and coriander burritos. Adding beans to these dishes will increase the protein and fibre content, making them a more filling and nutritious option.
Breakfast Bowls
Beans can be added to breakfast bowls to give you a protein boost in the morning. Try a sweet potato and kidney bean breakfast bowl, or a mushroom and white bean breakfast bowl.
One-Pot Meals
Beans are a great addition to one-pot meals, such as pasta bakes or rice dishes. For example, you could make an easy Tuscan bean and spaghetti dish, or a rice and bean bowl. Beans also work well in dishes such as paella or risotto.
Side Dishes
Beans can be used as a simple side dish, such as garlicky Lebanese broad beans or dirty beans on toast. They are a great way to add extra protein and fibre to your meal.
Baked Goods
Beans can be added to baked goods, such as breads or muffins, to increase their protein content. For example, you could make a bean and vegetable muffin, or add beans to a banana bread recipe.
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Frequently asked questions
The US recommended daily allowance of protein is 0.8 grams per kilogram of body weight. This is enough to prevent protein deficiency. However, athletes may require more protein, and vegans who are athletes can get enough protein by varying their plant protein sources.
High-protein foods for vegans include beans, legumes, peas, soy products, grains, nuts, and seeds.
Complete proteins contain nine essential amino acid varieties: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. While animal-based protein sources are generally considered providers of complete proteins, it is possible for vegans to get complete proteins through plant-based sources. Some complete vegan protein sources include buckwheat, quinoa, soy products, chia seeds, and spirulina.
Some tips for increasing protein intake on a vegan diet include using quinoa instead of rice, adding beans to meals, starting the day with a protein-rich meal, and sprinkling nutritional yeast on meals.
