If you’re considering going vegan, you may have heard that it’s impossible to get enough protein from a plant-based diet. Or maybe you’ve heard that the protein sources vegans do eat aren’t “complete” and they need to be combined at every meal. Let’s set the record straight.
The Protein Myth
When people find out I’m a registered dietitian and I’m vegan, one of the first things they ask me is, “Don’t you worry about getting enough protein?”
I always laugh and say, “Yes, I do worry about it… for about five minutes the first week I went vegan. But then I realized that there are plenty of plant-based sources of protein. And as long as I ate a variety of them, I’d be good.”
Most people have heard that vegans can’t get enough protein. But did you know that plant-based proteins are often “incomplete”? Or that vegans need to combine proteins at every meal to get all the essential amino acids their bodies need?
These are all common myths about plant-based protein. And while it’s true that all plant-based protein sources are not “complete” (they don’t contain all nine essential amino acids our bodies need), most of us don’t need to worry about combining them at every meal.
The Reality of Vegan Protein
The truth is, there are so many sources of plant-based protein that getting enough is not a concern. In fact, research shows that protein deficiency is rare in well-planned vegan diets.
So where can you get your protein if you go vegan? Here are some of the best vegan protein sources.
Vegan Protein Sources
Legumes and Beans
Lentils, chickpeas, black beans, kidney beans, navy beans, and mung beans are all high in both protein and fiber. A half cup of cooked beans provides about 7 grams of protein.
Here are some easy ways to add more beans to your diet:
- Add a scoop of cooked black beans to your salad.
- Make hummus with chickpeas.
- Add lentils to your soup.
- Make a bean burrito with a whole wheat tortilla, beans, salsa, and guacamole.
Nuts and Seeds
Almonds, cashews, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds are all high in protein and healthy fats. A quarter cup of nuts or two tablespoons of seeds provide around 6 grams of protein.
Here are some easy ways to add more nuts and seeds to your diet:
- Add sliced almonds to your yogurt.
- Sprinkle hemp seeds on your salad.
- Make energy balls with peanut butter, oats, and chia seeds.
- Add pumpkin seeds to your oatmeal.
Whole Grains
Quinoa, oats, brown rice, whole wheat bread, and bulgur are all complex carbs that provide a good amount of protein. A half cup of cooked quinoa provides about 8 grams of protein.
Here are some easy ways to add more whole grains to your diet:
- Make a big pot of quinoa and use it as a base for meals and salads all week.
- Add rolled oats to your smoothie.
- Make a big bowl of oatmeal and top with nuts, seeds, and fruit.
- Add cooked bulgur to your salad or make a tabbouleh.
Soy-based Foods
Tofu, tempeh, edamame, and soy milk are all complete proteins, meaning they contain all nine essential amino acids our bodies need. A half cup of cooked lentils provides about 9 grams of protein.
Here are some easy ways to add more soy-based foods to your diet:
- Add tofu to stir fries.
- Make a tofu scramble with kale and vegetables.
- Add tempeh to chili.
- Add soy milk to your smoothies and bowls of cereal.
So, as you can see, there are plenty of plant-based protein sources to choose from. And since most of us eat more protein than we need, getting enough is not a concern. In fact, according to the Academy of Nutrition and Dietetics, vegans and vegetarians have lower rates of mortality from all causes than non-vegetarians.
Meeting Your Protein Needs
So how much protein do you really need? It depends on your age, activity level, and muscle mass. The recommended daily intake for vegans is 0.8 grams per kilogram of body weight. That means if you weigh 132 pounds (60 kilograms), you need about 49 grams of protein per day.
The easiest way to get enough protein is to aim to include a source of protein at every meal. Here are some examples:
- Breakfast: scrambled tofu, whole wheat toast, and a smoothie made with soy milk, banana, and almond butter
- Lunch: lentil soup with a side salad made with chickpeas, spinach, pumpkin seeds, and sunflower seeds
- Dinner: quinoa bowl with black beans, corn, avocado, and salsa
If you struggle to get enough protein from food, you can also consider using a protein powder. Look for one that is plant-based and does not contain added sugars.
And finally, listen to your body. If you’re feeling hungry or weak, it may be a sign that you’re not getting enough calories or protein (or both). In this case, you may need to increase the amount of protein-rich foods you’re eating.
Busting Vegan Protein Myths
Addressing Common Concerns
Let’s address some common concerns when it comes to plant-based protein.
Q: Does your body absorb protein from plants differently than animal protein?
A: No, plant-based protein is not “harder to digest” or absorbed differently than animal protein. The only difference is that plant-based protein often comes with fiber and carbs, whereas animal protein does not. But this is not a bad thing. Fiber and carbs help slow down digestion and keep you full longer.
In fact, research shows that plant-based protein is just as effective as animal protein for building and repairing muscle. So, if you’re an athlete or a bodybuilder, you can definitely get enough protein from a plant-based diet.
Q: Do you need to combine protein sources at every meal?
A: No, you don’t need to combine protein sources at every meal to get all the essential amino acids your body needs. While most plant-based sources of protein are not “complete,” most of us eat a variety of them throughout the day. And as long as you do that, you’ll get all the essential amino acids you need.
For example, if you have lentil soup for lunch, and you top your salad with chickpeas for dinner, you don’t need to worry about adding a source of protein like nuts or seeds to your lunch or dinner. You’ll get all the essential amino acids you need from the lentils and chickpeas.
That being said, it is a good idea to include a source of protein at every meal. But you don’t need to worry about combining them as long as you’re eating a variety of protein-rich foods throughout the day.
Vegan Athletes and Bodybuilders
If you’re an athlete or a bodybuilder, you may be wondering if it’s possible to get enough protein from a plant-based diet to build and repair muscle. The short answer is yes, it’s possible. In fact, many vegan athletes and bodybuilders have proven that plant-based protein is just as effective as animal protein.
Here are some tips for optimizing protein intake on a plant-based diet:
- Eat frequently throughout the day to keep your blood sugar stable and ensure you’re getting enough protein.
- Include a source of protein at every meal, and aim for at least 30 grams of protein per meal.
- Eat a variety of protein-rich foods throughout the day to ensure you’re getting all the essential amino acids you need.
- Use plant-based protein powders as needed to increase your protein intake.
And if you’re concerned about getting enough protein, talk to a registered dietitian. They can help you create a meal plan that meets your individual needs and goals.
So, there you have it. Plant-based protein is not only possible, it’s delicious and easy to incorporate into your diet. Plus, it’s good for you and good for the planet. And if you’re an athlete or bodybuilder, you can definitely get enough protein from plant-based sources.
So go forth and enjoy all the delicious plant-based protein sources out there!