The easiest way for vegans to get enough protein every day Add protein powder to your shake. Eat a whole-wheat bagel with peanut butter or almond as a snack. Include beans in your pasta dishes (you'll find many on our vegan recipes page). Hummus on a wholegrain pita for snacking.
If you're a vegan or thinking of trying a vegan diet, people have probably asked you: But how will you get enough protein? The reality is that it's quite simple to consume a lot of protein on a vegan diet with all the plant-based protein options that exist, such as tofu, beans, lentils and high-protein whole grains, such as quinoa. Incorporating a wide variety of these vegan proteins throughout the day ensures that you get all the protein you need. A person on a vegan diet doesn't eat meat, eggs, or dairy products. While some people may think that this greatly restricts their protein sources, there are still a lot of vegan-friendly proteins that they can consume.
Although it's not high in protein on its own, when used as part of a meal, broccoli can increase protein content. A person who is very active or who wants to build muscle may realize that they need more protein per day. Many of these vegan protein foods are also high in fiber, including healthy fats and many other important nutrients for achieving a balanced diet. People who consume or are considering a vegetarian or vegan diet may worry about getting enough protein from their food.
Having a vegan diet means that a person cannot eat protein from the same sources as a person on an omnivorous diet. A range of vegan protein powders are available for people who want to increase their protein intake but follow a plant-based diet. In fact, research shows that people who follow a vegan diet have lower rates of heart disease, probably due to reduced animal fat intake and a high-fiber diet. Whether you're a full-time vegan or want to make a foray, this high-protein, 7-day vegan eating plan ensures that you'll get enough protein to help you stay full and satisfied throughout the day.
Nuts, cereals and legumes are sources of protein and also contain additional nutrients that are beneficial to the body. According to an article in the online magazine Nutrients, a pregnant or nursing person should increase their daily protein intake by 10%. Half a cup of raw soy contains 16.6 g of protein, while half a cup of cooked soy contains 15.65 g of protein.