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Plant-based Protein
Updated: Jun 27
One of the most common questions asked when discussing a vegan or plantbased diet is "Where do you get your protein and calcium from?"
Slowly more and more people are interested in reducing their intake of animal products, whether it's for health, religious or animal welfare reasons. It might be harder to get enough protein in for people who don't eat meat, but research has shown that a vegan diet can provide all the nutritional requirements. By planning ahead, creating meal plans and eating a varied diet, this can be achieved.
Why is protein important?
Protein is important for/ used by the body:
to create and maintain muscles, organs and skin
to repair damaged body tissues.
antibodies that help maintaining a strong immune system.
the digestive system breaks down the protein to produce energy.
for hormone synthesis
How much protein do I need to consume and which plantbased foods contain protein?
The recommended protein intake is between 0.8g - 1.2g per kg of body weight.
Some of the best plant-based proteins are:
Tofu - contains about 10g of protein per half a cup
Tempeh - contains about 15g per half a cup
Edamame beans - about 8.5g per half a cup
Seitan - about 25g per 100g serving
Quinoa - about 8g per cup
Oats - about 12g per cup
Lentils - cooked lentils contain about 8g per half cup
Green peas - 5g per 100g
Chickpeas - about 7.3g per half cup
Broccoli - about 4.5gper 150g serving
Kale - 2g per cup
Mushrooms - 3g from 5 medium sized mushrooms
Almonds - about 16.5g per half cup
Peanuts - about 20g per half a cup
Pistachios - about 25g per cup
Chia seeds - 2g per tablespoon
Hemp seeds - 5g per tablespoon
Potatoes - about 8g per serving
Another way to insure you can get your protein intake is by adding a scoop of vegan protein powder to your smoothies ( why not try this recipe) or by taking a daily supplement.
Here are a few ideas of how to include high-protein foods:
Add crispy Tofu or Tempeh and Edamame beans to your stir-fries, and sprinkle a few peanuts over the dish.
Add lentils or quinoa to your salads
Add Kale to your salads and sprinkle over a few hemp seeds at the end. This is a great summer salad
Serve steamed broccoli as a side or add sautéed mushrooms to pasta dishes.
Add nut-butters to your oats. Why not try this PB & J overnight oats
Spread a layer of hummus onto your sandwiches - here is my favourite hummus recipes
Have a chia seed pudding as a treat or delicious breakfast
As a healthy alternative to bread, try my chickpea & kale flatbreads
Add greens to your smoothies
Sprinkle seeds and nuts on your salads.
If you are interesting in more tips and information like this, feel free to get in contact with me.
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