Protein is an important macronutrient that the body needs, but it’s often regarded as something only meat-eaters get enough of. But what if you’re a vegan and trying to get protein without eating meat? Well, there are lots of plant-based options.
Eat a variety of plant foods to get all the essential amino acids your body needs
You can get all the essential amino acids your body needs by eating a variety of plant foods. It’s easy to get enough protein as a vegan. Protein is made of amino acids, which are the building blocks of muscle.
Amino acids are found in plants and animals, but plants contain all the essential amino acids that your body needs so you don’t need to combine certain foods at every meal to make sure you’re getting them all.
Plants also have less protein than meat or dairy products, so if you’re used to eating a lot of animal products, it may seem like you’re not getting enough protein when you first go vegan. But most people who switch from an omnivorous diet to a plant-based one feel just as full and satisfied as they did before.
In fact, some studies show that vegans’ protein levels decrease slightly after making the switch, which suggests that eating less meat makes people feel fuller faster.
Have a glass of soy milk or a bowl of soy yogurt with meals
Protein is made up of amino acids, which are the building blocks of muscle tissue. They’re also necessary for proper function of your body’s muscles, organs and skin. The Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight per day for adults. If you’re trying to build muscle mass or lose weight, you might need more than that but if you’re vegan, you’ll have to rely on plant-based foods to get it since meat and dairy products contain all the animal sources of protein.
Here are some tips for getting enough protein as a vegan: Have a glass of soy milk or a bowl of soy yogurt with meals. Soybeans are an excellent source of complete protein because they contain all nine essential amino acids that our bodies can’t produce on their own through diet or other bodily functions.
Other good sources include quinoa, rice and amaranth grains; hemp seeds; chia seeds; nuts such as almonds, cashews and walnuts; lentils; peas; beans such as black beans and chickpeas; leafy greens such as spinach and kale; broccoli florets; cauliflower florets.
Use it in sauces and dressings
If you’re a vegan, you may be wondering how to get enough protein in your diet. While it’s true that some plant foods like beans, legumes and quinoa are packed with protein, not all vegans eat these foods every day. In fact, many vegans don’t even eat them every week.
Use it in sauces and dressings: If you’re already eating salads, sandwiches or other dishes made with grains, legumes or vegetables, add a sauce or dressing made with tofu or tempeh to increase the amount of protein in your meal. For example, try adding peanut butter or almond butter to your salad dressing for extra flavor and nutrition.
These foods also contain iron another mineral that’s often lacking in vegan diets because it comes from animal sources such as meat and eggs.
Add it to casseroles and lasagnas
You’ve heard it before: If you’re not getting enough protein, your body breaks down muscle tissue to get it. But as a vegan, this is a problem. There’s no meat or fish on your plate, and you’re not getting enough from plants. A serving of meat, poultry or fish is about 7 grams of protein, while a cup of beans has 15 grams. A cup of cooked spinach has 5 grams.
- Add it to casseroles and lasagnas. Beans are a great source of protein that can be added to pastas, soups and casseroles for an extra boost of nutrients and fiber.
- Use black beans for Mexican dishes and chickpeas for Mediterranean fare; both have about 15 grams of protein per cup cooked.
- Try adding tofu or tempeh to soups and stir-fries for an even bigger nutritional boost, each has 18 grams per half-cup serving ready-to-eat forms.
Add a handful of edamame in salads or soups
If you’re a vegan, or just looking to add more protein to your diet, there are plenty of ways to get more plant-based protein into your daily routine. Plant-based foods are naturally low in protein, but it doesn’t mean that vegans are destined for an unhealthy diet. It’s just a matter of knowing where to look for those extra grams of protein.
- Add a handful of edamame in salads or soups.
- Eat nuts like almonds and walnuts as snacks or sprinkle them over salads, pasta or rice dishes.
- Add tofu to stir-fries or curries instead of meat or fish. You can also use silken tofu by itself in smoothies or desserts.
- Use legumes such as chickpeas (aka garbanzo beans), lentils and kidney beans as the base for soups and stews to make them heartier and more filling plus they’re high in fiber.
Toss cooked lentils into pasta sauce or mac and cheese
As a vegan, you need to make sure you’re getting enough protein in your diet. Protein is an essential nutrient for the body, and it’s required for building muscle, maintaining cells and aiding in tissue repair.
Vegan diets are often high in carbs and fat, but they can be low in protein. Some vegans also choose to avoid soy products due to concerns about genetically modified ingredients (GMOs) or exposure to pesticides. Here are some ways to get more protein from plant-based sources:
Toss cooked lentils into pasta sauce or mac and cheese. Try adding chickpeas to homemade soups or salads for extra flavor and texture. Add a handful of nuts or seeds such as almonds, walnuts or sunflower seeds to salads or oatmeal bowls for a boost of plant-based protein and healthy fats.
Include edamame in stir-fries, casseroles, salads and tacos as another non-meat source of protein and fiber. Add tofu cubes or firm tofu slices as part of stir-fries and curries that are packed with veggies. Make peanut butter cookies using peanut butter instead of butter they’ll be rich in both carbs and protein
Conclusion
You can get all the protein you need from vegan sources of food. People on vegetarian and vegan diets can get all the protein they need from plant sources if you include sufficient amounts of legumes, nuts, seeds, and leafy greens.