Having enough protein on a vegan diet may be difficult as most vegan sources of protein are not as easily digested as animal sources. Plants are not typically rich in protein, even though they may contain some protein. Therefore, if you are vegan and want to consume the right amount of protein to meet your fitness goals, you need to know where to look for it. If you’re looking to increase your protein intake, here are some plant-based options that can help you meet your daily macro goals.
How Much Protein do Vegans Need?
protein is beneficial for fat loss, muscle gain, and overall health. An increased intake of protein has been associated with a decreased appetite, reduced food cravings, and a better body composition. In addition to its role in cell building and maintenance, it is also important for lean muscle mass.
The amount of protein you need is determined by how much lean body mass you have.
A good rule of thumb is to get about one gram of protein per one pound of muscle mass.
A 200-pound adult with 20% body fat has, on average, 160 grams of lean mass. Therefore, they would need to consume 160 grams of protein each day.
The estimate of your weight includes bone mass, water, weight, and organs, but it is not a perfect calculation. The most accurate way to determine your muscle mass is through body composition testing.
If you are trying to lose weight by cutting calories, you may need up to 1.5 grams of protein per pound of body weight. If you are trying to gain muscle by increasing calories, you may need up to 1.5 grams of protein per pound of body weight.
How Do Vegans Get Protein?
How can plants make up for the lack of meat and seafood in a traditional diet?
Plant sources of protein are not as rich in protein as sources from animals. Although vegan protein sources tend to be high in either carbs or fat, which can make hitting your vegan macros feel a bit like a jigsaw puzzle, the protein they provide can be beneficial.
While it may seem difficult to get high amounts of protein from plants at first, it is not an impossible task. Protein can be found in many different kinds of food, even if it’s not the main ingredient. If you are trying to get more protein in your diet, the best way to do it is to find foods that you enjoy that are high in protein, and make sure to eat them at every meal.
Additionally, food manufacturers have become skilled at creating meat substitutes that contain more protein than plants alone, enabling a vegan diet that is higher in protein.
Plant-Based Protein Considerations
People debate what the best vegan protein option is. What is most important varies from person to person, depending on what they want to achieve fitness and health-wise, as well as what sort of food they like.
Some factors to consider when trying to add more protein to a vegan diet include:
Complete vs. Incomplete Proteins
Proteins that contain all of the essential amino acids your body needs in balanced quantities are complete proteins. A protein is incomplete if it is lacking in one or more essential amino acids.
Many plant-based proteins are “incomplete”, meaning that they don’t contain allnine of the amino acids that the body can’t produce on its own, which can often lead to them being snubbed. Visually, complete and incompletes proteins look the same, but the former contains all the essential amino acids while the latter does not. Although it seems unjust to distinguish between the two types of proteins, studies have found that it may not actually make a difference for most people.
Amino acids can be obtained by eating “complementary proteins”, which are two incomplete proteins that balance each other. Alternatively, all the essential amino acids can be obtained throughout the day.
Processed Foods vs. Whole Foods
Whole foods are those that have undergone little processing. Some people believe that these foods are healthier than those that have been more heavily processed. However, a vegan diet makes hitting your macros more difficult.
The main point is that a diet consisting only of plants results in a higher intake of carbs and moderate protein, which may not be effective for everyone. This is because carbohydrates come from everything that is grown from the ground, or in other words, all plants. It is difficult to obtain protein from plants without also consuming carbohydrates or fat.
At Trifecta, we used to only have a vegan meal plan that focused on whole foods, but after many trials and tribulations we decided that meat-like alternatives were the best solution to help our customers get more protein.
The term “processed” typically makes people believe that the food option is unhealthy, but this is not always the case. There is a big difference in the amount of processing that goes into a tempeh strip and a bag of Cheetos. You cannot simply group all processed foods together and label them as bad.
Crafty food makers have found a way to get protein from plant-based sources like peas, brown rice, soy, wheat, etc., and use these ingredients, along with other plant foods to come up with a higher protein vegan alternative that tastes and resembles its meat-based equivalent. There are many options for healthy food that are made with simple ingredients and have great nutritional value.
If you’re thinking about starting a vegetarian diet, here are twenty excellent sources of protein to help get you started.
1. Lentils
Lentils may be red, green, black, or brown. This text is saying that lentils are a good source of protein for vegetarians. A cooked cup of lentils has 18 grams of protein.
Lentils are a good source of fiber. Foods rich in fiber are linked with many health benefits by experts, such as promoting a healthy gut, lowering cholesterol, improving heart health, and helping control your blood sugar.
2. Edamame
Edamame are soybeans harvested before they mature. They are mild and buttery, and can be bought fresh or frozen, with or without shells.
One cup of shelled, cooked edamame contains a little over 18 grams of protein and around 8 grams of fiber. Edamame are good sources of magnesium, manganese, folate, vitamin K, and iron.
3. Beans
Beans are a delicious plant source of protein. A cup of great northern beans contains just over 19 g of protein. One cup also contains almost 13 g of fiber.
There are many types of beans, and their protein content varies depending on the type of bean. There is approximately 15g of protein in black beans and 13g in kidney beans per cup.
4. Split peas
Split peas are a good source of protein, iron, magnesium, potassium, folate, and fiber.
The peas are peeled and dried before being used to make the products. Split peas are a great way to add some extra protein and flavor to your favorite dishes.
5. Tofu
Tofu is a soybean product. Soy milk is boiled and the bean curds are separated out and pressed together to make it.
One quarter of a tofu block contains around 15 grams of protein. It’s also a good source of calcium and iron.
The Firmness of tofu can vary from being extra soft to super firm.
6. Peanut butter
If you’re not allergic to peanuts, 2 tablespoons of peanut butter (32 g) contains 7 g of protein, making it a good source.
When shopping for peanut butter, look for a brand that doesn’t have any added oil or sugar, and that has a limited amount of salt.
7. Oats
Oats offer a range of nutritional benefits, including protein, fiber, and various vitamins and minerals.
One cup of cooked oats contains approximately six grams of protein as well as zinc, iron, vitamin B, and manganese.
Oats contain beta-glucan, a type of fiber that can help lower cholesterol.
Research has linked diets rich in whole grains, like oats, with a lower risk of:
- type 2 diabetes
- heart-related death
- certain types of cancer, such as colon, colorectal, and prostate cancer.
8. Quinoa
Quinoa has become a popular source of protein. One cup contains approximately 8 grams of protein and 5 grams of fiber.
Beets are a good source of several nutrients, including phosphorus, magnesium, manganese, and B vitamins.
9. Khorasan wheat
This grain is called many things, including oriental wheat and Kamut. It is much larger than modern wheat and is an ancient grain. It has a nutty flavor and can replace other whole grains in recipes, Although the cooking time may differ, you can use this grain to replace other whole grains in recipes. It has a nutty flavor that can enhance the taste of your dish.
A cup of cooked Khorasan wheat contains a significant amount of both protein and fiber. This grain is also nutritionally dense, containing magnesium, phosphorus, and other important nutrients.
10. Amaranth
Amaranth is a small, gluten-free grain that has a nutty flavor and is from ancient times. Amaranth is not classified as a grain, it is in fact the seed of the amaranth plant.
People might use quinoa in many different ways such as boiling it, sprinkling it into salads or cereal, or using it ground into flour.
A single cup of cooked amaranth contains 9 grams of protein and 5 grams of fiber. It’s also rich in manganese, iron, magnesium, and phosphorus.
11. Whole wheat pasta
Whole grain pastas can be a good choice if you’re looking for a healthy food to add to your diet.
One cup (117 grams) of this food provides approximately seven grams of protein and five grams of fiber. It is a good idea to include this food in your diet because it is rich in minerals like manganese, selenium, and copper.
12. Wild rice
“Wild rice” is a name for the seeds of semiaquatic grasses that are grown in lakes, bays, and other semi-shallow waters. It tastesnuttier than brown rice and it may have a similar flavor to tea.
A cup of wild rice contains about 6 grams of protein, plus manganese, zinc, magnesium, and vitamin B6.
Wild rice is not only a good source of antioxidants, but may also help to lower cholesterol levels.
13. Hemp seeds
Hemp seeds are from the Cannabis sativa plant and are also known as hemp hearts. The amount of psychoactive ingredient in these products is so small, it is undetectable. The FDA considers them safe to eat.
Each serving of three tablespoons contains 9 grams of protein and is a good source of healthy fats.
Initial evidence suggests that hemp may help to raise levels of “good” cholesterol and improve blood sugar control. Try adding these seeds to smoothies, salads, or yogurt.
14. Sunflower seeds
One ounce of sunflower seeds contains approximately six grams of protein and two grams of fiber.
Sunflower seeds contain polyunsaturated fat, which is beneficial for cholesterol levels and heart health.
You can use them in pesto, sprinkle them on salad, or have them as a snack.
15. Teff
The Teff plant is a grass species native to Africa that produces seeds. The seeds are small and have a nutty taste. A cooked cup (252 g) of them contains almost 10 g of protein.
Teff also provides fiber, B vitamins, manganese, and magnesium. People most commonly boil it, and it doesn’t take long to cook.
16. Pumpkin seeds
Pumpkin seeds are a good source of protein, with a single ounce containing over 8 g. These seeds not only provide phosphorus, but also vitamin K and healthy fats. And they’re a great source of magnesium.
Magnesium is a mineral involved in hundreds of chemical reactions that take place in the body. Vitamin B1 is crucial for many bodily functions, including protein synthesis, energy production, and nerve and muscle function.
Pumpkin seeds come raw or roasted. Dried figs are versatile and can be enjoyed in many different ways. They make a great snack on their own or can be added to oatmeal, salads, or trail mix for extra flavor and nutrition. You might also want to try pumpkin seed butter.
17. Nutritional yeast
Nutritional yeast is the inactive version of the yeast that is used to make beer, bread, and other fermented drinks.
Some people use it as a cheese replacement if they have a vegan diet or are allergic to dairy.
A half-ounce serving of nutritional yeast provides 8g of protein. This grain is also full of B vitamins, which help the body to convert food into energy and keep cells healthy.
18. Cottage cheese
If you’re looking for a good source of protein and you eat dairy, cottage cheese is a great option – it has 14 grams in a 4-ounce (113 gram) serving.
There are many ways to enjoy cottage cheese, including eating it with fruit, making a dip, adding it to pasta, mixing it into baked good recipes, and enjoying it on its own.
19. Greek yogurt
Another protein-rich dairy product is plain Greek yogurt. Seven ounces (200 g) contain 18 g of protein.
This text is informing the reader that a certain food contains 222 milligrams of calcium. The health of your bones, teeth, muscles, nerves, and heart are all dependent on getting enough vitamin D.
Use caution when selecting Greek yogurts as some brands have large amounts of sugar. Greek yogurt can be a great addition to many dishes, sweet or savory. Try mixing in some of your favorite fruits, or using it as a replacement for sour cream in things like sauces, tacos, and stews.
20. Eggs
If you eat eggs, they provide a good amount of protein, as each egg contains 6 g of protein.
The list of vitamins and minerals provided by the company also includes selenium and vitamins A, B2 and B12.
There are many ways to include eggs in your meals throughout the day. They also make a tasty snack on their own.
High Protein Vegan Meals
Living a high-protein diet that is based on plants only requires a little bit of organization and getting familiar with the protein-rich food options that you like to eat the most. One way to help you maintain a healthy vegan diet is to meal prep.
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