A vegan diet consists solely of plant-based foods, excluding all animal products. Animal products are typically high in protein, so it might seem difficult for vegans to get enough of this crucial nutrient. However, with careful planning, it’s possible to meet daily protein needs with a variety of high-protein plant-based foods.
Proteins play an important role in the body, helping to build and repair tissues, produce enzymes, and transport oxygen. While plant-based protein sources might be lower in some essential amino acids compared to animal products, it’s still possible for vegans to get enough daily protein. Adults should eat about 0.8 grams of protein per kilogram of body weight, according to the World Health Organization.
To ensure you’re getting enough protein, you can incorporate protein-rich snacks into your diet, choose high-protein plant-based foods for your meals, combine different protein sources for better nutrition, and use vegan protein supplements as needed.
High-protein foods that vegans can include in their diet include legumes, grains, nuts and seeds, and soy-based products. For instance, a serving of lentils has about 18 grams of protein, a cup of cooked brown rice has around 5 grams, and a cup of cooked quinoa has about 8 grams of protein. Almonds, chia seeds, and hemp seeds are great protein sources, as are tofu, tempeh, and edamame.
Getting enough protein on a vegan diet is straightforward when you know which plant-based foods to eat. By following these tips and integrating high-protein vegan options into your meals, you can easily meet your daily protein needs.