by One common myth surrounding a vegan diet is that you can’t get enough protein to maintain a healthy lifestyle. But really, it’s easy to get the amount of protein you need per day… as long as you know where to find it! There’s a great selection of vegan protein powders on the shelves if you need a little boost, but the best way forward is to prioritize your protein through whole foods such as beans, lentils and vegetables.
Statistics from Viva! They show that half of the UK population is cutting back on their meat intake, with 3% of the public (around two million people) already identifying as vegan, and many people trying to use it with for Veganuary. So how do you confidently navigate getting the right amount of protein while following a vegan diet?
Harley Street author and nutritionist, Rhiannon Lambert, and nutritional therapist, health coach and plant-based chef, Linda North (who is also a member of the Plant-Based Health Professionals), have all the advice you need on the foods packed vegan friendly is best. full of protein.
How much protein should we be eating per day?
According to the UK Eatwell Guide, we need 0.75g of protein per kilogram of body weight. This is usually around 45g per day for the average woman.
The best vegan protein sources
1. Beans and lentils
(About 20g protein per 100g)
It’s easy to swap out the meat in dishes like chili or stew for a plant-based alternative, like beans or lentils, to start.
“Beans and lentils taste great in curries and soups and are also useful for thickening sauces or sauces. They are a great source of fiber and some B vitamins,” says Lambert.
Meanwhile, North recommends, “A great way to increase the bioavailability and nutritional value of the beans is to ferment them, this is also known as tempeh. Soy is often used but any bean can work. Alternatively so, you can sprout them, in the form of Ezekiel bread, which is made from sprouted whole grains or legumes and has about 8g of protein per loaf.”
2. Nuts and seeds
(Pumpkin seeds: 24.4g protein per 100g)
“Whether you’re sprinkling them over porridge, throwing them into smoothies or snacking on them in the afternoon, nuts and seeds are a good source of plant-based protein,” says Lambert. But that’s not all they’re looking for: “They have the added benefit of containing fatty acids, calcium, zinc and selenium. Be creative and include many different types in your diet.”
Pumpkin seeds contain more protein than many types of fish, such as cod (19g protein per 100g). Who would have thought?!
3. chickens
(About 7.7g protein per 100g)
Ah, classic. You can add chickpeas almost any meal, from curries and wraps to stir fries, and, yep, you can even use the remaining chickpea water (called aquafaba) to make delicious deserts such as mousse and meringue.
“Chickens are incredibly versatile as a source of protein – they can be made into hummus, added to curries, blended into soups, roasted with a little olive oil and paprika for a healthy afternoon snack… the list goes on forward!” says Lambert, adding: “They also double as a source of iron and fiber.”
4. Soy foods
(About 8g protein per 100g)
“Soy foods like tofu provide another plant-based protein source with a good amino acid profile, as well as fatty acids and calcium,” advises Lambert. “Tofu can be a very tasty addition to Asian inspired curries, noodle dishes, and also when fried in a little soy sauce, oil and cornflour to be crispy. Try it if you haven’t already!”
Don’t forget that Edamame and soybeans are packed with a lot of goodness too: 11g of protein per 100g.
5. Fruits and vegetables
(About 2g-9g protein per cup)
“It might surprise you but all fruits and vegetables contain protein,” says North. “Vegetables with the most protein include green peas (9g per cup), broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts, which contain 5g of protein per cup cooked until usually, or sweet corn – although it is classified as a grain.”
And not forgetting our fruit friends, the expert adds, “we can look at guava, cherimoyas, mulberries, blackberries, nectarines and bananas with about 2-4g of protein per cup.”
6. Satan
(About 75g protein per 100g)
The word may sound like the devil, but the food product is far from it – it is a very effective source of protein. “Seitan has a high protein content and is mainly made from wheat gluten. Its meat-like texture means it is often found in curries and burgers,” says Lambert.
7. Nut butter
(About 20-30g protein per 100g)
“Nut butter on rice cakes or toast works really well as a delicious and satisfying snack,” suggested Lambert. There’s no way he should be as healthy as he is, considering how good he is.
“Nut butter is also great in smoothies and with fruit dipped in it (or straight out of the jar, let’s be honest)! Fats are healthy, although beware that there may be some added sugar; check the label always,” warns the expert.
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8. Tempeh
(About 19g protein per 100g)
“Tempeh is an Indonesian plant-based protein source. It has a chewy texture that’s not too meat-like and makes a good addition to salads,” explains Lambert. “It also has the added benefit of being fermented which may be beneficial to our gut microbiome.” And well, whatever your gut microbiome needs, it should get…
9. Algae
(About 8g protein per 2 spoons)
This may not seem like the most mouth-watering choice, but spirulina, for example, can be added to smoothies, juices and salads.
“It’s another great source of nutrients and vitamins that our body needs,” adds North.
10. Wild rice
(About 7g protein per cup cooked)
It seems that the type of rice you eat can make a difference. “Wild rice contains 1.5 times as much protein as brown or basmati rice, as well as healthy fiber, vitamins and minerals,” says North.
11. Mushrooms and mycoprotein
(About 15g protein per 100g)
North describes this one as his “favorite”, a type of fungus, often used to produce meat substitutes. Basically any Quorn product you can think of, which also contains fiber and a range of nutrients.
12. Substitute meat eg. vegan sausages
(About 8-20g protein per 100g)
Don’t dabble in meat substitute? Try it, says Lambert. “These types of products tend to contain mycoprotein if Quorn is established,” she said, but she adds, “Other products such as Heck sausages have lots of vegetables that help you reach your five a day. some vegans miss the ‘chewiness’ of meat, so these products can be great alternatives.”
Some meat substitutes are obviously ‘healthier’ than others, so it’s worth checking the nutritional content.
