Going vegan is a fabulous choice for your health, the planet, and our animal friends.
But one question that often pops up is: "How do I get enough protein?" Don’t worry! There are loads of delicious and nutritious vegan protein sources out there to help you meet your dietary goals.
In this blog, we’ll explore the best ways to get protein as a vegan, and of course, enjoy every bite along the way!
Protein is essential for keeping our bodies in top shape. It makes up about 17% of our body weight and is crucial for muscles, skin, organs, and even our hair and nails. Plus, our immune system needs protein to fight infections and keep us healthy.
Protein breaks down into 22 amino acids, with nine being essential. This means our bodies can’t make them, and we need to get them from our food. For vegans, it’s important to eat a variety of foods to get all these amino acids. So, let’s explore some fun and tasty vegan protein sources!
The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kilogram of body weight per day. For example, if you weigh 60kg, you need about 45g of protein daily. Simple, right?
Looking for some protein-rich plant foods to include in your diet?
Here are our top 10 vegan protein sources:
1. Quinoa: The Protein Powerhouse
Quinoa is a fantastic seed that packs almost 4g of protein per 100g (cooked). It’s a complete protein, meaning it has all nine essential amino acids. It’s perfect for replacing rice or couscous.
2. Pulses: The Protein All-Stars
Beans, peas, and lentils are amazing sources of protein:
- Lentils: Around 8-9g of protein per 100g
- Chickpeas: 7g of protein per 100g
- Garden peas: 7g per 100g
- Beans (black-eyed, pinto, butter, etc.): Between 7-10g per 100g
3. Tofu: The Versatile Protein
Tofu is derived from soybeans and provides 8g of protein per 100g. You can bake it, stir-fry it, or blend it into soups for a protein boost.
4. Nuts And Seeds: The Snackable Proteins
Nuts and seeds are perfect for snacking or adding to meals:
- Hemp seeds: 5g per heaped tablespoon
- Ground linseed: 3g per heaped tablespoon
- Almonds: 3g for every six almonds
- Pumpkin seeds: 4g per tablespoon
5. Chia Seeds: The Tiny Titans
Chia seeds offer almost 2g of protein per tablespoon. Use them in breakfasts, salads, soups, or even as an egg replacement in baking.
6. Buckwheat: The Gluten-Free Protein
Buckwheat is high in protein and fibre, with 5g of protein per 100g. It’s gluten-free and available as flakes, groats, pasta, and flour.
7. Oats: The Breakfast Champion
Oats pack 10g of protein per 100g and are great for a slow-release energy boost. Perfect for a busy day ahead juggling work, kids, or both!
8. Brown and Wild Rice: The Fibre-Filled Proteins
These types of rice provide around 4g of protein per 100g and are excellent sources of fibre.
9. Other Grains: The Lesser-Known Gems
Boost your protein intake with these nifty grains:
- Spelt: Over 5g of protein per 100g
- Teff: Over 4g per 100g
- Amaranth: Over 4g per 100g
10. Vegetables: The Surprising Protein Source
In case you needed another reason to love veggies, you'd be pleased to know that they also pack a protein punch:
- Broccoli: Almost 3g per 80g
- Brussels sprouts: Around 2g per 80g
- Spinach: 2g per 80g
Follow these additional tips on how to get protein as a vegan:
Use Quinoa Instead of Rice
Quinoa is a smart choice if you're aiming to increase your protein intake. It contains 8g of protein per cup and is a complete protein.
Incorporate Vegan Protein Powder
Incorporate vegan protein powder into your diet for a quick and easy protein boost. Mix it with water or non-dairy milk, or blend it into smoothies.
Combine Protein Sources
You know what they say — variety is the spice of life! Combine different vegan protein sources, like beans and rice, to ensure you get all essential amino acids. This method helps in making up for what one protein source might lack.
Start Your Day With Protein
Start your morning strong with a protein-rich meal like oatmeal or a tofu scramble. This will help you feel full and energised throughout the day.
Add Beans Or Lentils To Everything
Beans and lentils are versatile vegan protein sources. Add them to high-protein vegan meals like soups and salads or make bean-based dishes like tacos. Need some inspiration? Check out our Tomato and Lentil Soup recipe. This hearty soup is not only tasty but also packed with protein. Lentils provide a substantial amount of protein, plus they’re delicious, making this a perfect meal.
Sprinkle Nutritional Yeast On Your Meals
Nutritional yeast is high in protein and provides a cheese-like flavour, making it a great addition to various dishes. It's also a great topping for popcorn — did someone say movie night?
As you work towards your protein goals, consider incorporating The Lady Shake into your routine. Our high-protein, vegan meal replacement shakes are designed to support your weight loss and overall health. They provide a convenient and nutritious option for busy women like you, helping you stay on track with your fitness and dietary goals.
Why Choose The Lady Shake?
- Controlled Calorie Intake: Each shake provides around 204 calories, making it easier to manage your daily intake.
- High in Protein: With 30 grams of plant-based protein per serving, The Lady Shake helps keep you full and supports muscle recovery.
- Packed with Nutrients: Our shakes contain 25 vitamins and minerals to support your overall health.
- Delicious Flavours: Available in both chocolate and vanilla, our vegan shakes taste as good as dessert — minus the excess calories!
If you're new to The Lady Shake, why not try our Vegan Starter Pack? It features a vegan Lady Shake in your chosen flavour, Chocolate Super Greens and the Lady Shaker to whip up delicious shakes in seconds!
Ensuring you get enough protein on a vegan diet is not only possible but can also be tasty and fun. By incorporating a range of vegan protein sources and utilising products like The Lady Shake, you can meet your protein needs and achieve your health and fitness goals.
Embrace the power of plant-based proteins and enjoy the journey to a healthier you!
