But Where Do I Get…? Vegan Sources of Protein

Vegan Sources of Protein | Do vegans get enough protein? If you're eating a wide range of plant foods, then yes! Here's some great vegan sources of protein and ways to incorporate them into your diet. | via VeganYogaLife.com

Many people site health as their reason for eating a vegan diet, and it’s totally normal to wonder about getting enough of certain nutrients, specifically protein.

If you’re working to create a healthier lifestyle, then itโ€™s essential to fuel your body with the proper nutrients. That being said, I think focusing too much on individual macro-nutrients (proteins, fats and carbohydrates) can sometimes do more harm than good because it takes our focus away from the bigger picture.

For example, I were to go on a low-carb diet and eat only packaged foods labeled โ€œsugar-freeโ€ I would not be doing myself much good since those products are probably over-processed and filled with artificial and potentially harmful ingredients.

Diets that seek to focus primarily on one nutrient (such as protein) or limit another (like carbs) can wreak a lot of havoc on our bodies by throwing things out of balance.

The truth is, no one nutrient is the enemy. And no one nutrient is the key to health.

Approaching your diet with a more holistic approach will create a balance that is healthful and sustainable.

We can ensure that we’re getting all of the nutrients we need by eating a diet which seeks to exclude animal products and overly-processed items which are linked to higher risk of heart disease, diabetes and other health issues, while primarily consuming a wide range of nutrient-dense whole foods.

Still wondering where you’re going to get your protein? Ok here’s a little more info on that…

Do vegans get enough protein?

Getting enough protein is always a big concern for new vegans because everyone knows it is an essential part of a healthy diet. The problem is our misconception that animal products are the best, or only, source of protein.

Did you know that all plant foods have protein in them? I bet it would surprise you to find out that there is more protein in 100 calories worth of broccoli than in 100 calories worth of steak.

According to The American Dietetic Association, “Plant protein can meet protein requirements when a variety of plant foods is consumed and energy needs are met.”

So what does this mean?

eating enough calories + eating a wide variety of plant foods = enough protein

Another point of confusion about protein is how much of it we actually need. There are a lot of sources out there promoting the idea that more protein is always better, which is not necessarily true.

Protein increases the acidity of our blood which causes our bodies to leech calcium from our bones, which is then excreted. So by eating too much protein (animal proteins specifically), we’re actually reducing our calcium levels, which and that increases our risk of bone fractures as well as creating an acidic environment in which cancers can thrive.

So don’t be concerned about getting enough protein as a vegan. You’ll be consuming as much as your body actually needs, simply by eating a wide variety of plant foods!

Vegan sources of protein:

  • legumes(such as beans and lentils)
    • lentils have 18 grams of protein per cup and black beans have 14 grams of protein per cup!
    • add beans and lentils to soups or salads, make dips like hummus, or use for veggie burgers or falafel
  • quinoa
  • oatmeal
    • old fashioned rolled oats have 10 grams of protein per cup
    • eat as a breakfast cereal with cinnamon and apples, make homemade granola, add to veggie burgers and baked goods (like banana bread!)
  • tofu
    • 3 ounces of firm tofu has about 9 grams of protein
    • Tofu is obviously an easy replacement for eggs (tofu scramble) and meat and is super versatile since it can easily be seasoned to fit almost any dish. You could make Kung Pao Tofu, sushi rolls, indian-style pan fried tofu, and even vegan meatballs. Tofu can also be used as a binding agent for baked goods, a thickening agent in creamy sauces (like ricotta “cheese” for lasagna) or creamy pie fillings. The possibilities are literally endless!
  • tempeh
  • nuts and nut butters
    • 1 ounce of raw almonds has 6 grams of protein and 2 tablespoons of peanut butter has 7 grams.
    • Nuts make great snacks. Add almonds to you smoothies, walnuts and pecans to baked goods and even to salads. Make a peanut butter and banana sandwich, or pair with an apple or carrot sticks. Almond butter is a great addition to oatmeal, smoothies, sandwiches and baked goods.

Like what you've read?

Receive inspiration, tips and more direct to your inbox

PLUS a FREE Vegan Meal Planning Essentials Checklist

This is a vegan site. No spam ever! Powered by ConvertKit
Working on Jemmaโ€™s first Christmas stocking while she naps. ๐Ÿ’•๐ŸŽ„โœจโ›„๏ธ #babys1stchristmas #sewingprojects #momlife (Being careful not to accidentally throw away important pieces of it like her halloween costume! ๐Ÿ˜‚)
Exploring the snow before it melts! Who would have known Jemma would see snow for the second time her first year and in Austin of all places?! โ„๏ธโ˜๏ธ๐Ÿ™Œ๐Ÿป๐Ÿ’– #babyssecondsnow #snowinaustin
Roasted veggies on spring mix with homemade dressing made of tahini, garlic, liquid aminos and black pepper. ๐Ÿ‘Œ๐Ÿป #whatveganseat
Vegan #ThanksLiving meal. Mashed potatoes and gravy, Mac n cheese, two kinds of stuffing, creamed corn, sauerkraut carrots, mustard glazed cauliflower and cranberry relish. #veganthanksgiving #thanksliving
Reward beers at the top of the mountain #happythanksgiving #craftbeerhike
Down dog on the Evergreen Mountain Trail! #happythanksliving #happythanksgivingday
Babyโ€™s first snow! #9mo #babysfirstsnow #thanksliving
Tofu soyrizo scramble with @followyourheart provolone, scallions and greens. Wrap it in a tortilla with avocado and you have a legit breakfast burrito! #whatveganseat #twigsandleaves
Having fun exploring Evergreen. #cutesthat #9mo
Got take out from @watercoursefoods and brought it to pair with some amazing beers at @crookedstave. Our selection included their burger with crispy onions, the Cuban sandwich with a side of Mac n cheese and the Korean bbq cauliflower wings with peanut dipping sauce. LEGIT. Denverโ€™s vegan food game is on point ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป The Trellis Buster DIPA from @crookedstave was #amazeballsAF! #veganfood #denvervegan #denvercraftbeer
Love this view of father and daughter watching the sunrise in our cozy mountain house in Evergreen! (Having a baby while on vacation means no sleeping in!) Gorgeous views of endless pine trees, peaks and valleys bathed in peach and coral tones as the sun makes its first appearance for the day. So grateful for my beautiful family and to be enjoying this serene environment for the whole week! ๐Ÿ™๐Ÿป๐Ÿ’– #halosleepsack #9mo
Vegan biscuits and gravy with coffee - amazing! #denvervegan #homecookin #veganbreakfast #veganonvacation
Homemade minestrone #vegansoup #soupweather
Pigging out on the best vegan cheese ever from @miyokoschinner. The double cream chive is amazing - I could just eat it by the spoonful ๐Ÿ˜‚ If youโ€™re looking for a good #dairyfreecheese then this is a must try! Every non vegan Iโ€™ve introduced it to also raves about it! #veganonvacation #vegancheese #veganfoodshare
Bomb AF tempeh bacon hash from @cityocity with crispy potato slices, sautรฉed veggies, tofu scramble and topped with cashew ricotta and.... GRAVY - what?! So delish and I canโ€™t wait to go back. Good thing weโ€™re in Denver for a week. Thereโ€™s too many things on the menu I could barely decide what to get. This proved to be a legit choice. Well done ๐Ÿ‘๐Ÿปโœจ๐Ÿ’–๐Ÿ™๐Ÿป๐Ÿ˜ #veganfood #denvervegan