by If you have given up eating meat and other animal products for health, environmental or humane reasons – or because you don’t like the taste – you will surely have a concerned relative or friend who said, “But how can you get enough protein in your diet?”
Vegans and vegetarians can certainly get all the protein they need, says Kaytee Hadley, RDN, a functional medicine dietitian in Richmond, VA. “It just takes a little knowledge and nutrition planning,” she says. “The biggest challenge is that there are only a few plants that naturally have a dense amount of protein,” she says. “When you only eat plants, you need to be more careful that you’re getting enough variety and that you’re eating enough protein-rich foods.”
(Note: Many vegetarians do eat eggs and dairy, which contain high amounts of protein, but vegans do not eat any products derived from animals. Here, we are focusing on plant-based food that both can be enjoyed by picky eaters.)
The best vegan and vegetarian protein sources
Hadley points out that plant-based proteins are in many ways even better for your health than animal proteins. “Many studies show that plant-based protein has advantages over animal protein for heart health, cancer and longevity,” she says. So make sure to load up on these plant-based foods that are high in protein:
Tofu
Perhaps the most famous of the plant-based proteins, tofu is the MVP in this category. It can be used in everything from stir-fries and smoothies to salads and even brownies. “Think of tofu as your plant-based chicken—it’s incredibly versatile and soaks up the flavor of any sauce or seasoning,” says Hadley.
chickens
These tasty garbanzo beans are a nutritional powerhouse, high in protein and fiber. They’re also incredibly versatile, says Shanon Whittingham, RD, CDN, of The Nourish Center in Brooklyn, NY, who recommends roasting them for a snack, blending them into hummus or adding them to a curry.
Satan
- Protein: 20 g per 3 oz serving
Made from wheat gluten (so, unfortunately, not an option for people with celiac or gluten intolerance), seiten is the perfect choice for vegans who want to bite into something with a “meaty” texture – it’s Another popular option is plant-based. bacon. (It’s also high in iron, which is important for vegans).
Tempeh
- Protein: 17.2 g per 3 oz serving
Made from soybeans and high in fiber, tempeh remains a vegan secret, but more and more grocery stores are stocking this chewy, coconut-flavored protein. “It’s surprising to me that there are more people here in the US who haven’t heard of or eat weather,” says Hadley, who points out an additional benefit. “Because tempeh is fermented, you’ll enjoy raw or lightly cooked natural probiotics to support a healthy gut.”
Whittington adds that like tofu, tempeh is a complete protein; she recommends cooking it in stir-fries, sandwiches or as a meat substitute.
Lentils
- Protein: 9 g per 1/2 cup cooked lentils
More than a variety of soup, lentils are part of a food group called pulses, which are packed with fiber and protein. “These are a great powerhouse of protein and fiber, making them great for digestion and keeping you full,” says Whittingham. “They are also versatile and can be used in soups, stews, salads, and even veggie burgers.”
Soy or pea milk
- Protein: Soy, 9 g per 1 cup; pea, 8 g per 1 cup
If you don’t drink cow’s milk, there are many plant-based alternatives, including oat, hemp and coconut. But the two best bangs for your protein buck are soy milk and the harder-to-find but nutritious pea milk.
quinoa
- Protein: 7.5 g per 1 cup of cooked quinoa
You can cook a big batch of this grain in just minutes, and then keep it in the fridge to use as a base for bowls or salads.
Hemp seeds
- Protein: 10g per 3 tablespoons
“A lot of vegans struggle to get enough protein at breakfast without eating eggs, so I always recommend adding hemp seeds to non-dairy yogurt, cereal, toast or smoothies,” says Hadley. Note: Although these crunchy, slightly sweet seeds come from the cannabis plant, they are not the same variety that produces marijuana, and are it is not possible good luck
Nutritional yeast
- Protein: 5 g per 2 tablespoons
Vegans call this flavorful yellow powder “nooch,” and use it in place of Parmesan cheese on pasta and popcorn, and to add a punch of flavor to many other foods. Perhaps most importantly, it contains high amounts of vitamin B12, which is almost impossible to find in any other plant-based foods.
Rice and beans
Whittingham prefers this classic dish because it combines two different types of protein to include all nine essential amino acids. “Rice is low in lysine but high in methionine, while beans are high in lysine and low in methionine,” she explains. “When they eat together, they complement each other to make a complete protein.”
Almonds
- Protein: 6 g per 1 oz., raw
Nuts are a great source of protein for most vegans, with almonds leading the pack. You can slice them or crush them in any stir-fry dish or sautéed vegetables for extra crunch, or take a pack with you for a satisfying on-the-go snack.
Peas
- Protein: 4 g per 1/2 cup, cooked
Peas are a member of the high-protein legume family, which also includes peanuts and lentils. You can eat them as a side dish, in salads, as the main part of a soup, or toss them into any pasta dish. And who doesn’t love the classic carrots-and-peas?
Bread with sprouted grain
There is nothing more satisfying than a hearty piece of bread slathered with nut butter and bananas, or smashed avocado and sea salt. But when it comes to protein, not all breads are equal: Look for a variety made with sprouted grains, such as Ezekiel Sprouted Whole Grain Bread.
Spinach
- Protein: About 9g in 1 cup of raw spinach
Whether you prefer it raw in a salad with orange slices or cooked with garlic as a tasty side, spinach is high in both iron and protein.
Protein FAQ
Why is protein important?
Protein is one of the macronutrients responsible for many important health functions in your body. They are made up of different amino acids, which are the building blocks of basically everything in your body. “Adequate protein is needed for muscle building, tissue repair, and enzyme production,” explains Whittingham, who points out that our bodies cannot produce the nine essential amino acids on their own. “In addition to supporting muscle health and maintaining a strong immune system, plant-based proteins provide other key nutrients such as fiber, vitamins, minerals and antioxidants,” she says.
How much protein do I need?
The amount of protein needed to keep you healthy and strong depends on a number of factors, including your weight and activity level. But at bottom line, should aim for vegans and vegetarians between 0.8 and 1g of protein per day per kilogram of body weightsays Whittingham. (Don’t forget to convert from pounds: A 150-pound person weighs about 68 kg, so the minimum protein should be about 55 g per day.)
How can I make sure I’m getting enough protein?
One of the best ways to make sure you’re getting the right amounts of protein is to consult with a registered dietitian who can help you come up with meals and snacks based on your needs, preferences and lifestyle. Additionally, follow these tips from Whittingham and Hadley:
Marisa Cohen is an editor in the Hearst Lifestyle Group’s Health Newsroom, covering health, nutrition, parenting and culture for dozens of magazines and websites over the past two decades.
Valerie Agyeman is a women’s health nutritionist and host of the Flourish Heights podcast, where she produces science-based content covering nutrition, fitness and unexpected women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and appears regularly on networks including ABC Good morning Washingtonand is a contributing expert to publications such as Women’s HealthThe Thirty and Shape.
