The Best Sources Of Protein In Vegan And Vegetarian Foods

Whether you’re a seasoned vegan, a curious vegetarian, or someone simply looking to add more Sources of Protein in Vegan and plant-based meals to your diet, the question of “enough protein” probably pops into your head occasionally. Especially in the US, where a juicy steak or a giant burger might be seen as the ultimate protein source, it’s natural to wonder if you can get enough protein on a plant-based diet.

The good news is, absolutely! You can get plenty of protein from a variety of delicious plant-based foods. This post will be your one-stop shop for all things plant protein, from understanding the basics of essential amino acids to building a protein powerhouse plate packed with high-protein plant foods.

Let’s Break Down the Protein Buzzwords

Before we dive into the yummy world of plant-based protein sources, let’s clear up some terms that might get tossed around.

• Protein:  The building blocks of our body, essential for everything from muscle repair to hormone production. Our bodies need protein from food to make these building blocks, which are called amino acids.
• Essential Amino Acids: There are nine amino acids our bodies can’t make on their own, so we need to get them from our diet. These are called essential amino acids.
• Complete Protein: A protein source that contains all nine essential amino acids in sufficient amounts.
• Plant-Based Protein: Protein derived from plants, including legumes, nuts, seeds, and whole grains.
• Plant-Based Diet: A diet that focuses on plant-derived foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, with little to no animal products.
• Vegan Diet: A type of plant-based diet that excludes all animal products, including meat, poultry, fish, dairy, and eggs.

How Much Protein Do We Actually Need?

The Academy of Nutrition and Dietetics recommends a daily protein intake of 0.8 grams of protein per kilogram of body weight. So, for a person who weighs 150 pounds (68 kilograms), that would be around 54 grams of protein per day. This is a general recommendation, and your individual needs might vary depending on factors like age, activity level, and health goals.

Sources Of Protein In Vegan And Vegetarian Foods

The Plant-Based Protein Pantry

Now for the fun part: exploring the delicious world of plant-based protein! Here’s a breakdown of some of the best vegan and vegetarian protein sources.

Soybeans and Soy Products:

• Soybeans: The OG of plant protein! A cup of cooked soybeans packs a whopping 28 grams of protein. This is also one of the few plant based sources of complete protein!
• Tofu: Made from condensed soy milk, tofu is a complete protein with a neutral flavor that absorbs the taste of whatever you cook it with. It comes in various textures, from silken to extra-firm, making it perfect for everything from stir-fries to creamy vegan desserts.
• Tempeh: A fermented soybean cake with a nutty flavor and chewy texture, tempeh is another complete protein powerhouse. It’s great for grilling, baking, or crumbling into salads.
• Edamame: These immature soybeans are a tasty and convenient snack, offering around 17 grams of protein per cup of cooked edamame.

Legumes: The Beany Bunch

Beans and lentils are a staple in many cultures around the world, and for good reason! They’re affordable, versatile, and packed with protein and fiber.

• Lentils: A cup of cooked lentils provides about 18 grams of protein and cooks up quickly, making them a great choice for quick and easy meals.
• Black Beans: With 15 grams of protein per cup, black beans are a delicious addition to tacos, burritos, salads, and soups.
• Kidney Beans: Another protein superstar, kidney beans offer around 15 grams of protein per cup and add a vibrant red color to your dishes.
• Chickpeas (Garbanzo Beans):  These versatile legumes boast around 14 grams of protein per cup and are the base ingredient for hummus, a delicious protein-packed dip.

Grains and Seeds: The Tiny Protein Powerhouses

Don’t underestimate the protein content of whole grains and seeds! While they might not be protein powerhouses on their own, incorporating them into your meals can really amp up your protein intake.

• Quinoa: This ancient grain is a complete protein, offering around 8 grams of protein per cup. It has a fluffy texture and a slightly nutty flavor, making it a great substitute for rice or couscous.
• Brown Rice: Although not a complete protein on its own, brown rice provides around 5 grams of protein per cup and is a good source of fiber. Pair it with beans or lentils for a complete protein meal.
• Oats: A heart-healthy breakfast staple, oats offer around 6 grams of protein per cup and can be enjoyed with nut butters, seeds, or fruit for an extra protein and nutrient boost.
• Nuts and Nut Butters:  Nuts and nut butters are a concentrated source of protein and healthy fats.
  • Almonds: A 1-ounce serving of almonds provides around 6 grams of protein and is a good source of vitamin E.
  • Peanut Butter: Two tablespoons of peanut butter offer around 8 grams of protein and is a classic sandwich spread or a delicious addition to smoothies. Look for natural peanut butter with no added sugar or hydrogenated oils.
  • Other Nut Butter:  Cashew butter, almond butter, and macadamia nut butter are all great options, each with a slightly different flavor profile.
• Seeds: Chia seeds, pumpkin seeds, and hemp seeds are tiny nutritional powerhouses loaded with protein, healthy fats, and fiber. Sprinkle them on salads, oatmeal, or yogurt for a protein and nutrient boost.

Sneaky Protein Sources

Here are some unexpected sources of plant-based protein that can add up throughout the day:

• Vegetables:  Broccoli, Brussels sprouts, and sweet potatoes each offer around 4 grams of protein per cup.  While this isn’t as much as tofu or beans, adding these into your diet can up your protein intake, and help you meet your goals. 
• Nutritional Yeast: This is a cheesy-flavored inactive yeast that adds a nutritional boost to popcorn, pasta dishes, and vegan cheese sauces. It’s a good source of complete protein and B vitamins.

Looking for more ideas to add plant-based protein to your diet? Explore these options:

• Green peas: This springtime vegetable offers a surprising amount of protein, with around 8 grams per cup.
• Wild rice: This nutty-flavored grain boasts around 6 grams of protein per cup.
• Seitan (vital wheat gluten): This wheat protein isolate is a great meat substitute with a chewy texture, offering around 25 grams of protein per cup.
• Ezekiel bread: This sprouted grain bread is a complete protein source and a healthy alternative to white bread.
• Plant-based meats: While not necessarily the healthiest option every day, plant-based meat alternatives can be a convenient way to add protein to your meals.

By incorporating these plant-based protein powerhouses into your diet, you can ensure you’re getting the protein your body needs to stay healthy and energized.

Building Your Plant-Based Protein Plate

Now that you know about all the amazing plant-based protein sources, let’s talk about building a protein-rich plate. Here are some tips of Sources of Protein in Vegan:

• Variety is Key: Aim to include different plant-based protein sources throughout the day to ensure you’re getting all the essential amino acids your body needs.
• Combine Incomplete Proteins: Don’t stress about complete proteins at every meal. By combining different plant-based protein sources throughout the day, your body can create complete proteins. For example, pair brown rice and beans, or whole-wheat tortillas with peanut butter.
• Don’t Forget the Healthy Fats: Including healthy fats from sources like olive oil, avocado, or nuts alongside your plant-based protein helps with satiety and nutrient absorption.

Plant-Based Protein Powders: A Helpful Addition (But Not a Necessity)

Plant-based protein powders can be a convenient way to boost your protein intake, especially if you’re following a vegan diet or have high protein needs due to athletic training. However, they shouldn’t be your sole source of protein.

Focus on a Balanced and Varied Diet

The key to getting enough protein on a plant-based diet is to focus on a balanced and varied diet that includes plenty of plant-based protein and sources of Protein in Vegan And Vegetarian Foods throughout the day. Don’t be afraid to experiment with different plant-based proteins and find what works best for you.

Remember:

• Talk to your doctor or a registered dietitian if you have any concerns about your protein intake.
• There’s no need to give up delicious food to get enough protein on a plant-based diet. With a little planning and creativity, you can easily create protein-packed meals that are satisfying and will help you meet your goals.

So, ditch the protein myths and embrace the delicious world of plant-based protein! Your body and taste buds will thank you for it.