Welcome to vegcurious – the blog for people who are curious about plant-based eating.
Where do vegans get their protein?
As an aspiring plant-based eater there is something you need to know. Whenever anyone who is a meat eater suspects that you are indulging in a plant-based diet you WILL be asked the following question, repeatedly and constantly: “But…where do you get your protein?” In this post I’ll be giving you all the information you need to confidently answer that question, repeatedly and constantly.
This post is particularly important because I believe that a lot of people resist moving to a plant-based diet because they are concerned that they will not be able to meet their protein needs without meat. So, let’s start right there.
Ready for a little grade 4 math?
Even though I’ve been asked countless times about how vegans can get enough protein into their diet, I have yet to meet even one person who can actually tell me how much protein they should be eating in a day. The truth is that in North America, in particular, most people eat far more protein than they need*. So, unless you know how much protein you actually need, how can you possibly know if you’re getting enough, too little, or even too much?
"In North America, most people eat far more protein than they need. "
So…how much protein do you need? According to the Mayo Clinic, the average sedentary adult needs 0.8g of protein per kilo of body weight. Now we’re not talking about body builders or people who are very active. If you’re a calorie counter, then the Mayo Clinic recommends that, based on a 2,000 calorie/day diet, you need as little as 10% of those calories to come from protein, and not more than 35%, if you are really into pumping that iron!
You might want to sit down for this
For now, let’s assume you eat meat and are just thinking about trying out a plant-based diet, but you’re worried about protein. If you’re an average 150-pound woman, you need about 54g of protein in a day. That’s the equivalent of one 4 oz chicken breast (about the size of a deck of cards), 2 large eggs and 1.5 oz of cheese So, that is what you are looking to replace…not the 3-egg cheese omelette with bacon for breakfast, tuna salad sandwich at lunch and 6 oz turkey burger for dinner.
With our need to have conventional forms of protein as the centre-of-the-plate for most meals in North America, it’s easy to see how we may be eating way too much protein.
Too much of a good thing
Because we tend to only eat so much food in a day, if you’re protein loading, then something else is suffering and most likely that’s fibre, healthy fats and some vitamins and minerals. Consuming large amounts of protein can also lead to a variety of health issues, but that’s not what this post is about. That’s for a discussion between you and your healthcare provider. I’m just here to let you know that you do have options to remove animal-based foods from your diet and still get all the protein your body needs.
Protein me!
Did you know that it would be really hard to not get your daily recommended amount of protein if you eat a good variety of plant-based food? To help, there are lots of vegan protein charts online. I’ll include one here for you to look at, but for now, let’s talk about some of the easiest ways to get you your protein…from plants!
"You can pack in some serious protein with a veggie burger dinner, fries and a side spinach salad."
Let’s start with breakfast. You can get a full 10g of protein from just half a cup of uncooked oatmeal, made with half a cup of plant-based milk. Toss in 1 tbsp of chia seeds and you’ll add almost 5 more grams of protein – along with antioxidants and loads of fibre. So, breakfast is done, and you’ve consumed up to 16g of protein already!
For lunch and dinner, if you focus on things like whole grain bread, peanut or other nut butters, hummus, salad greens like spinach, pasta, quinoa, beans and lentils, it’s super easy to meet your daily protein needs. Think curries, pastas, soups, and tacos. And don’t forget about all the amazing plant-based meat substitutes available in the supermarket like Beyond and Impossible products. You can pack in some serious protein with a veggie burger - store bought or homemade, fries and a spinach and mushroom salad on the side.
Did I forget something?
You may have noticed that I left out tofu, and yet it can be one of the highest sources of complete protein in a plant-based diet. A typical serving of ¾ of a cup, or 150g, will give you 14g of protein, plus 45% of your daily iron and all for only about 114 calories!
I left it out because so many people think that tofu is all we plant eaters eat and I wanted to let you know that you can meet your protein needs and eat easy-to-prepare delicious foods without touching a forkful of tofu! Of course, tofu is amazing and incredibly versatile but you’re going to have to wait for my next post: Tofu? Is that you??? to find out just how many different personalities this soft white block can take on!
For more information about protein and plant-based eating:
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I hope this blog has helped you find your way to plant-based eating. Remember…the goal is not to be perfect. Do the best you can and enjoy the journey!
Next issue…Tofu? Is that you???
Note: It is strongly recommended that you consult with your primary care physician before making any changes to your diet. This blog is for educational purposes only and is not intended to recommend or endorse any particular product, diet or eating plan.
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i think i eat two much proteiN in day . I shud look 👀 at nutri facts on vegy burg. i dont count protein each day but i guess i shud start it since it wood help with my diet. i heard high protein loses weight is that true?
Most people don’t know the amount of protein they are intaking unless they are logging their food and portions in a dietary app. I like to educate people on what happens after we ingest protein in food. Our bodies break food down into amino acids and then the body absorbs it and distributes to one of two groups. The first group includes fats, glucose, and energy. The other group includes urea, or body proteins, enzymes, hormones (peptides), and antibodies.
Grains, Beans, Lentils, Nuts, Seeds, Flours, Land and Sea Vegetables, Fruits, and enriched processed foods contain sources of protein. https://www.eatingwell.com/article/291875/6-signs-you-could-be-eating-too-much-protein/
Great blog! I love it 💚 Love, Nana
Very helpful, thanks.
Great post, Sheryl! 💚