What Do Vegans Eat For Protein? The Ultimate Guide to Vegan Protein

Protein is an essential nutrient that our bodies need to build and repair tissues, produce hormones and enzymes, and maintain a healthy immune system. While many people assume that meat is the only source of protein, there are actually plenty of plant-based sources that can provide all the protein your body needs.

However, there are still common misconceptions about protein consumption on a vegan diet, such as the belief that it’s impossible to get enough protein without meat. In this article, I’ll explore the world of vegan protein and show you how to get all the protein you need from plant-based sources. So, whether you’re a long-time vegan or just curious about incorporating more plant-based meals into your diet, this guide will provide you with all the information you need to make sure you’re getting enough protein.

Understanding Protein

Protein is a macronutrient made up of amino acids, which are the building blocks of our muscles, organs, and tissues. Our bodies need protein to maintain and repair these structures, as well as to produce enzymes, hormones, and other important molecules.

Protein is essential for good health, and inadequate protein intake can lead to a range of health problems, including muscle loss, weakened immune system, and poor wound healing.

Proteins can be classified as complete or incomplete based on the types and amounts of amino acids they contain. Complete proteins contain all nine essential amino acids that our bodies cannot produce on their own, while incomplete proteins are missing one or more of these essential amino acids.

Many plant-based protein sources are incomplete proteins, but by combining different protein sources, vegans can get all the essential amino acids they need. For example, combining legumes with grains, such as rice and beans, can create a complete protein source.

Plant-based sources of protein include:

• Legumes: lentils, chickpeas, kidney beans, black beans, peas, soybeans
• Nuts and seeds: almonds, cashews, pumpkin seeds, chia seeds, flaxseeds
• Grains: quinoa, brown rice, oatmeal
• Vegetables: broccoli, spinach, Brussels sprouts
• Soy products: tofu, tempeh, soy milk

How Much Protein do Vegans Need?

The protein requirements for vegans vary based on factors such as age, sex, weight, and activity level. According to the Academy of Nutrition and Dietetics, the recommended daily protein intake for adults is 0.8 grams per kilogram of body weight. However, this recommendation may need to be adjusted for individuals who are pregnant or breastfeeding, or those who engage in high levels of physical activity.

For example, a sedentary woman who weighs 65 kilograms (143 pounds) would need approximately 52 grams of protein per day, while an active man who weighs 85 kilograms (187 pounds) may need up to 136 grams of protein per day.

To calculate your daily protein intake, multiply your weight in kilograms by 0.8. For example, a person who weighs 70 kilograms (154 pounds) would need approximately 56 grams of protein per day.

Here are a few examples of vegan protein intake based on weight and daily calorie intake:

• A sedentary woman who weighs 60 kilograms (132 pounds) and consumes 1,500 calories per day would need approximately 48 grams of protein. This could be achieved through a breakfast of oatmeal with almond milk and chia seeds (10 grams of protein), a lunch of lentil soup and a side salad (20 grams of protein), and a dinner of tofu stir-fry with vegetables and brown rice (20 grams of protein).
• An active man who weighs 85 kilograms (187 pounds) and consumes 2,500 calories per day would need approximately 136 grams of protein. This could be achieved through a breakfast of a tofu scramble with spinach and mushrooms (20 grams of protein), a lunch of a quinoa and black bean salad (25 grams of protein), a snack of almond butter on whole grain toast (8 grams of protein), and a dinner of tempeh tacos with avocado and salsa (40 grams of protein).

Remember that these are just examples, and protein needs can vary based on individual factors. It’s always best to consult with a healthcare professional or registered dietitian to determine your specific protein needs (rather than a random blog!).

Plant Based Protein Sources

Plant-based protein sources are plentiful and varied, making it easy for vegans to get all the protein they need. Here are some common plant-based protein sources and tips for incorporating them into meals:

1. Legumes – Legumes are a group of plants that include beans, lentils, and peas. They are an excellent source of protein, fibre, and other essential nutrients. One cup of cooked lentils, for example, contains about 18 grams of protein. To incorporate legumes into your meals, try making bean burgers, lentil soup, or a chickpea salad.
   
2. Nuts and seeds – Nuts and seeds are not only a great source of protein, but they also contain healthy fats, fibre, and minerals. For example, a quarter cup of almonds contains about 6 grams of protein. To add nuts and seeds to your meals, try sprinkling them on top of salads or oatmeal, or blending them into a smoothie.
   
3. Grains – Many grains contain a moderate amount of protein and can be used as a base for meals. Quinoa, for example, contains about 8 grams of protein per cooked cup. To incorporate grains into your meals, try making a quinoa salad, brown rice and vegetable stir-fry, or a barley soup.
   
4. Soy products – Soy products, such as tofu and tempeh, are a complete source of protein and can be used in a variety of dishes. For example, a 3-ounce serving of tofu contains about 8 grams of protein. To incorporate soy products into your meals, try making a tofu scramble for breakfast, a tempeh sandwich for lunch, or a stir-fry with tofu or tempeh for dinner.

It’s important to note that the protein content of these sources may vary depending on the brand and preparation method. To ensure you’re getting enough protein, aim to incorporate a variety of plant-based protein sources into your meals.

Vegan Protein Supplements

Protein supplements can be a convenient way for vegans to meet their daily protein needs, especially for those who may have difficulty getting enough protein through whole foods. Here are some common types of vegan protein supplements:

1. Pea protein – Pea protein is a high-quality plant-based protein that is rich in branched-chain amino acids (BCAAs). It’s also easily digestible and allergen-free, making it a popular choice for many people.
   
2. Soy protein – Soy protein is a complete protein that contains all essential amino acids. It’s also a good source of other nutrients like iron and calcium.
   
3. Rice protein – Rice protein is a hypoallergenic protein source that is easily digestible. It’s also a good source of BCAAs.
   
4. Hemp protein – Hemp protein is a high-quality plant-based protein that is rich in omega-3 fatty acids and fibre. It’s also a good source of minerals like magnesium and iron.

When choosing a protein supplement, it’s important to consider individual needs, such as dietary restrictions, fitness goals, and taste preferences. Here are some tips for choosing the right supplement:

1. Check the ingredients – Look for protein supplements that are free from additives, preservatives, and artificial sweeteners.
   
2. Consider the protein content – Choose a supplement with a protein content that aligns with your daily protein needs.
   
3. Read reviews – Read reviews from other customers to get an idea of the taste and texture of the supplement.
   
4. Consult a healthcare professional – If you have any health concerns or questions, it’s always best to consult with a healthcare professional or registered dietitian before taking a protein supplement.

It’s important to note that while protein supplements can be a convenient way to increase protein intake, they should not be used as a substitute for whole, nutrient-dense foods in a well-balanced diet.

Combining Protein Sources

Protein complementarity is the concept of combining different plant-based protein sources to create a complete protein. This is important for vegans as most plant-based proteins are incomplete, meaning they don’t contain all essential amino acids our body needs. Here are some examples of complementary protein combinations:

1. Legumes and grains – Legumes like beans and lentils are high in lysine but low in methionine, while grains like rice and wheat are low in lysine but high in methionine. By combining legumes and grains, you can create a complete protein. Examples of this include rice and beans, lentil soup with whole wheat bread, or hummus with pita bread.
   
2. Legumes and nuts or seeds – Legumes are also low in methionine but high in lysine, while nuts and seeds are high in methionine but low in lysine. By combining legumes with nuts or seeds, you can create a complete protein. Examples of this include lentil and almond butter sandwich, black bean and pumpkin seed salad, or chickpea and tahini dip.
   
3. Grains and nuts or seeds – Grains are also low in lysine but high in methionine, while nuts and seeds are high in lysine but low in methionine. By combining grains with nuts or seeds, you can create a complete protein. Examples of this include quinoa and almond salad, brown rice and sesame stir-fry, or oatmeal with peanut butter.

It’s important to note that you don’t have to consume complementary protein sources at the same meal. As long as you eat a variety of plant-based protein sources throughout the day, your body will get all the essential amino acids it needs.