A common question vegans get is ‘how do you get enough protein?’. The reality is, we don’t need as much protein as what people tend to believe. Have you heard of someone telling you they are protein deficient? Probably not. As a rough guide, we need 1 g per kilo of body weight. Note, I said a rough guide. It will depend on activity levels, health conditions, goals, etc.
I always recommend every meal contains protein. It contributes to satiety (preventing overeating), provides energy, and helps maintain and build muscle. It really is not too difficult to eat adequate amounts of healthy plant based protein. Most plant-based foods contain protein, some are higher in protein than others. Regardless of whether you are a meat eater or not, the below list of foods can benefit us all.
Hemp seeds
Hemp seeds not only contain protein but also contain omega-3 fatty acids our heart and brain healthy fat. They are easy to add to meals with its subtly sweet and nutty flavor.
Add to smoothies, oats, salads, and stir-fries.
2 tablespoons contain about 6 grams of protein.
Chia seeds
Chia seeds have the unique characteristic of being able to absorb water and turn into a gel-like substance. This is due to its soluble fibre content. Chia seeds are made up of about 20% protein and 25% fiber, this makes them a fantastic addition to meals since a number of people are not reaching their fibre intake targets for the day.
Add to smoothies, oats or make a chia seed pudding.
2 tablespoons contain about 4 grams of protein.
Lentils
Besides offering protein, lentils are a source of carbohydrate with its insoluble dietary fiber content. Lentils are not costly and incredibly filling.
Add to salads, soups, make burger patties, use as a meat alternative in pasta dishes and tacos.
1 cup contains 18 grams of protein.
Quinoa
Quinoa is a gluten free pseudo grain, it is technically a seed. It contains carbohydrates and is most commonly used as an alternative to rice.
Add to stir-fries, the base of a nourish bowl or use as an alternative to breakfast rolled oats porridge.
1 cup contains about 15 grams of protein.
Spirulina
Spirulina is super rich in protein for its weight with about 60 – 70% protein! It is one of the few plant proteins that provides all essential amino acids, making it a complete protein. It is a type of algae and has a sweet, seaweed kind of flavour.
Add to smoothies.
1 tablespoon contains about 4 grams of protein.
Nutritional Yeast
Nutritional yeast contains no active yeast and is a complete protein with all amino acids. It also contains B vitamins. Nutritional yeast has a cheesy flavour. When mixed with liquid it takes on a paste texture making it useful when making sauces. It also melts when sprinkled on dishes and put in the oven to bake.
2 tablespoons contain about 9 grams of protein.
Add on top of pasta dishes, to sauce mixtures, or sprinkle on top of salads.
Tempeh and Tofu
These soy-based foods are both complete proteins containing all amino acids. Tempeh is higher in protein than tofu. It is a fermented soy which also has the benefits of naturally-occurring healthy bacteria. Tofu comes in a range of firmness. The soft type can be used as an alternative in scrambled eggs. Tempeh is firmer and nuttier in taste than tofu.
Add to stir-fries, salads and nourish bowls.
150 grams of tempeh is about 27 grams of protein.
If are you considering eating a vegan diet, it is always best to seek professional advice to ensure you are getting a range of nutrients and are meeting your daily recommendations.
If you’d like some help eating more plant-based foods for you and/or your family please get in touch.
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