Vegan foods with high protein

Have you ever had somebody ask you questions like “Where are you getting your protein while being vegan?” or “Are you sure you’re not on a protein deficit?”

Well… it is not that complicated! In fact, lots of animals get their protein from vegetables. It is true that meat consumption is often an easy way to get protein, but if you know where to look, going more plant based is definitely not a difficult task.

Necessary nutrients for a plant based diet

Diets built primarily on plants are often associated with lower cholesterol levels and reduced risk of type-2 diabetes. Plant food also contains compounds with anti-cancer properties. But it is important to follow up on your necessary nutrients, such as protein intake for vegans. It’s required in our diets for our growth and to improve our immune system. They also are essential in making hormones and enzymes, building and repairing muscles, supplying energy when carbohydrates are not available.

A balanced diet should include a daily intake of around 0.75 grams of protein for every kilo of body weight.

For more information regarding healthy diet and nutrient intake, check out: VegSoc and Vrg.

Vegan protein sources

It may seem difficult to find foods to make up for the amount of protein, you get from meat, but actually it is not that complex. Nearly all vegetables, beans, grains, nuts, and seeds, some higher in protein than others, but with various combinations they all can help you to meet daily recommendations.

It’s very important to consume legumes to make sure you have adequate amounts of amino acids. These are the building blocks of protein and some of them, the essential amino acids, must come from food.

Two or three daily servings of legumes may sound like a lot, but serving sizes of these foods are surprisingly small. Any of the following counts as a serving of legumes:
½ cup cooked dried beans or lentils, ½ cup tofu or tempeh, 2 tablespoons of peanut butter, etc.

Even if some of these foods are relatively new to your diet, increasing your intake of legumes is easy. Here are some examples of familiar menu items that feature legumes:

Peanut butter and jelly (or sliced banana) sandwiches, scrambled tofu, veggie burgers, lentil soup, bean burritos, tacos with veggie “ground beef”. (Source: Vegan)

From the expansion of food variety, you are most likely to benefit and cover other important nutrients as well, such as iron, zinc, calcium, etc.

Plant based recipes with protein sources

NATURLI’ has made various recipes which could inspire you to find foods filled with different ingredients. Check out these 3 recipes for lunch and dinner!

Spinach dal – With Plantier
Chickfree Pita with Lentils
Chili Sin Carne