The idea that a vegan diet cannot provide enough protein to support a healthy lifestyle is one of the most persistent myths about it. But if you know where to look, it's actually quite simple to get the daily recommended amount of protein! If you need a little pick-me-up, there is an amazing selection of vegan protein powders available, but the best course of action is to get your protein from whole foods like beans, lentils, and vegetables.
According to Viva! statistics, half of the 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 vegans. So, how do you confidently follow a vegan diet and ensure that you are getting the recommended amount of protein?
How much protein should we eat per day?
The UK Eatwell Guide states that each kilogram of body weight requires 0.75 grams of protein. For the average woman, this equates to roughly 45 grams per day.
The best sources of vegan protein
1. Lentils and beans (20 g of protein per 100g)
Any simple dinner hack to start with is to replace the meat in recipes like chili or stews with a plant-based substitute, like beans or lentils.
Lentils and beans work well to thicken dips and sauces, as well as adding flavor to soups and curries. They are a great way to get some vitamins B and fiber.
To increase the nutritional value and bioavailability of beans, fermenting them—a process also called tempeh—is a great idea. Although soy is frequently used, any bean will do. As an alternative, 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 (100g of pumpkin seeds contain 24.4g of protein).
Nuts and seeds are a good source of plant-based protein, whether you add them to smoothies, eat them as a snack in the afternoon, or sprinkle them over porridge. However, there are other advantages as well: "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 (100g protein, approximately 7.7g)
Chickpeas can be used in almost any type of dish, including stir-fries, wraps, and curries. In fact, the leftover aquafaba—a term for chickpea water—can be used to make meringue and mousse, two delectable desserts.
As a source of protein, chickpeas are extremely adaptable. They can be roasted with a little olive oil and paprika for a nutritious afternoon snack, added to curries, blended into soups, and much more. They serve as a good source of fiber and iron as well.
4. Foods made from soy (about 8g of protein per 100g)
Foods made from soy, like tofu, offer fatty acids, calcium, and an alternative plant-based protein source with a good amino acid profile. Tofu can be especially delicious when added to noodle dishes and Asian-inspired curries. It can also be crispy-fried in a mixture of oil, corn flour, and soy sauce. If you haven't already, give it a try!"
Remember that soy beans and edamame have an impressive 11 grams of protein per 100 grams of food.
5. Vegetables and fruits
(roughly 2–9 grams of protein per cup)
All fruits and vegetables contain protein, which may surprise you. Green peas, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which normally contain 5g of protein per cooked cup, or sweetcorn, despite being categorized as a grain, are among the vegetables that have the highest protein content.
The expert continues, "We can look at guava, cherimoyas, mulberries, blackberries, nectarines, and bananas with around 2-4g of protein per cup." Let's not forget about our fruit friends.
6. Seitan (about 75 grams of protein per 100 grams)
The food product is actually a very efficient source of protein, despite the word sounding sinister. Made primarily of wheat gluten, seitan has a high protein content. Due to its meat-like texture, it's frequently used in burgers and curries.
7. Nut butter (about 20–30 grams of protein per 100 grams)
Nut butter on rice cakes or on toast works really well as a delicious and satisfying snack. Honestly, considering how delicious it is, there's no way it should be as healthful as it is.
Also delicious straight from the jar, let's be honest, or dipped into fruit, is nut butter in smoothies! It has good fats, but read the label carefully because some may have added sugar.
8. Tempeh
(19 g of protein per 100g, approximately)
One plant-based protein source from Indonesia is tempeh. It's a great addition to salads and has a chewy texture not too unlike that of meat. Additionally, it has the added advantage of fermentation, which could be good for our gut flora. Furthermore, your gut microbiota ought to receive anything it desires.
9. Algae (two tablespoons, 8g of protein)
Although it may not sound like the most appetizing choice, salads, juices, and smoothies can all benefit from the addition of spirulina.
This is an excellent additional source of vitamins and nutrients that our bodies require.
10. Wild rice
One cup of cooked wild rice contains about 7g of protein.
It seems that there are differences depending on the kind of rice you eat. In addition to beneficial fiber, vitamins, and minerals, 1.5 times the protein of brown rice or basmati rice can be found in wild rice.
11. Mycoprotein and mushrooms (about 15g of protein per 100g)
This kind of fungus, which is frequently used to make meat alternatives, is Basically, any Quorn product that comes to mind, along with fiber and a variety of nutrients,.
12. Alternatives to meat, like vegan sausages (about 8–20g of protein per 100g)
Never experimented with meat alternatives? These kinds of products usually contain mycoprotein if they are based on Quorn, but other products, like Heck sausages, contain lots of vegetables that help you meet your daily requirement of five. These goods can make excellent substitutes for meat because some vegans claim to miss the "chewiness" of meat.
It goes without saying that some meat alternatives are more "healthy" than others, so it's important to review the nutrition information.
