Some Other Nutrients To Consider
Now that weve talked about meeting your protein requirements, lets also address overall nutrient needs. Whenever you remove large food groups from your diet, its a good idea to look at your diet as a whole and identify anything that might need a boost.
Here are some things to be mindful of to make sure youre still enjoying a nourishing plant-happy menu:
- Lysine is an amino acid thats responsible for turning fat into energy. Its the one amino acid thats less easy to come by in a plant-based diet. But have no fear. Although many vegetarians get tons of lysine from legumes, its also found in quinoa, almonds, pumpkin seeds, and pistachios. Plus, complete proteins like spirulina, flax seeds, chia seeds, and hemp seeds are also great sources of lysine. Make these a part of your everyday diet and your body will be super energized.
- Calcium is high in kale, chia seeds, collards, and tahini .
- Vitamin D is best from the sun and supplements .
- Vitamin B12 is only found in animal foods and fortified foods. I recommend that vegans take a B-complex vitamin or multivitamin daily that includes B12.
- Zinc is found in pumpkin seeds and any common multivitamin. Its another important one!
I know that navigating the grocery store and your kitchen can be tricky when you have food sensitivities, but I hope that these recipes, tips and info will remove the stress and replace it with mouth-watering, plant-based, nourishing meals.
Peace & protein,
How Much B12 Should A Vegan Take
According to the National Institutes of Health in the U.S., teens and adults over the age of 14 years should consume 2.4 microgramsdaily to maintain an adequate level in their body. On the other hand, Pregnant women are advised to intake of 2.6 micrograms in a day. The excessive intake of this vitamin is not harmful to the body in any way, but it is advised to consult a doctor before taking B12 supplements.
Anyone on a strict vegan diet, however, should take 250 mcg per day of a vegan B12 supplement since they are at a higher developing b12 deficiencies.
How Does Vegan Protein Powder Compare To Whey
There are quite a few vegan protein powders these days. Most are made from peas or a blend of protein isolated from a few different sources .
Are they as good as whey protein powder? You bet:
- Pea protein was as effective as whey in a 12 week study of 161 males
- Vegan protein powder are free of antinutrients and just as digestible as animal proteins
- Young men using brown rice protein gained the same amount of muscle as the whey protein group in an 8 week study
I did an extensive test of over 35 of them. If youd like to see which ones I thought were best, heres my page of the best vegan protein powders. Or, if you live in Canada, see my page of the best vegan protein powders in Canada .
While its typically good to focus on getting nutrition from whole foods, vegan protein powder are one of the best vegan protein sources and can be a helpful tool on a plant based diet if you are struggling to get enough protein.
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How Do You Get Protein If You Are A Vegetarian
Vegetarians should obtain protein from a variety of plant sources, including legumes, soy products, grains, nuts and seeds. Eggs and dairy products also provide protein for those following a lacto-ovo-vegetarian diet.
How do vegetarians get enough protein?
What is a good source of protein for vegetarians?
- Seitan. Seitan is a popular protein source for many vegetarians and vegans.
- Tofu, Tempeh and Edamame.
- Chickpeas and Most Varieties of Beans.
- Nutritional Yeast.
- Green Peas.
What is a vegetarian substitute for protein?
Tofu is one of the most widely-known protein substitutes for vegetarians, made from soy in a process similar to cheesemaking. Its a whole protein source, as it contains all of our bodies essential amino acids. This soybean curd is high in protein, low in fat, and contains essential vitamins and minerals.
Best Dang Bbq Vegan Baked Beans
Beans have a good amount of protein, but also quite a few carbohydrates.
In order to create soy free high protein vegan meals that are based on beans, that makes the challenge to find ways to eat them without adding too many other ingredients.
Baked beans are a great way to do this on a vegan diet, as they only involve some form of white bean and a low calorie sauce.
This specific recipe is the one I use in most cases. It takes a long time to make, but its worth it.
Quinoa is one of the better whole grains when it comes to protein.
This unique recipe combines a few different good vegan protein sources:
- Nutritional yeast
It has 18.4 grams of protein per 289 calorie serving, which is about as good as you can get for a vegan recipe with grains in it .
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Butternut Squash Mac & Cheese
This creamy mac and cheese recipe is made easy, quick, and healthy with the addition of butternut squash soup. A side of simple roasted broccoli makes this meal come together fast and great for any time you dont want to spend ages on dinner. And, since each serving has 29 grams of protein, this meal will fill you up in the tastiest way!
Although we did not include any meat with this meal it felt very hearty. My husband said this is the best macaroni and cheese he had ever eaten.
Although our recipe originally used leftover butternut squash soup from our Pork Chops with Pear and Celery Slaw dinner, a can or box of soup from your local grocery store will work great as well and has a long shelf life. The pasta, flour, butter, and cheddar cheese in this recipe have a good shelf life as well.
Samosa Wrap With Cauliflower Potatoes & Chickpeas
This meal thrives on just the right spices as all the delicious flavors of Indian samosas are rolled up into healthy wraps. With a curried mayonnaise that will make even the most okra-averse home cooks fall in love with our side of okra fries, this dish is the exact type of adventure that will pull you out of your dinner rut.
To make this meal come together extra quickly with our cook once, eat twice method, the original recipe utilized leftover cauliflower and potatoes from a previous weekly menu item, which you can get from this recipe.
So Im a big meat and potato kinda guy . . . But with this recipe, I wasnt left missing meat at all! This recipe was so darn easy . . . Definitely making this again!
This soy-free recipe uses frozen peas, canned garbanzo beans, mayonnaise, and spices that all have long shelf lives. You can even buy frozen cauliflower and keep burrito-sized tortillas or naan frozen until you are ready to use them.
This one-pot, Southwestern skillet dinner starts on the stovetop and finishes in the oven. This process helps get super tender vegetables and a well-developed enchilada flavor in only 40 minutes of cooking!
Great flavors . . . Never cooked polenta before, fun to try new things!
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Food Allergies And Intolerances
Because vegan proteins are becoming more manufactured, this often leads to increased concerns around allergies and food intolerance – specifically those looking to avoid soy, or opt for gluten-free proteins. Luckily, even options that were traditionally made with soy or wheat, like tempeh and seitan, are now emerging with brown rice and lentil-based ingredients to satisfy this need.
To find options that meet your food preferences, be sure to check the label for gluten-free certification and the ingredients for anything that might impact your diet.
Top 16 Sources Of Plant Based Protein
Plant based Protein food is healthy and easily accessible. Vegans and vegetarians have a wide variety of vegan protein sources to choose from. What are the best vegan protein foods? What are the Top 16 Sources Of Plant Based Protein?
The first foods you might think of include vegetables, beans, and nuts. But dont you have to eat like a huge amount of those things to get enough? No you do not, just implement the proper plant based protein diet foods and you will receive all the nutrients you need!
Pumpkin seeds have 5 grams of protein in 1 oz Hemp seeds have 10.78 grams of protein In 1 oz. Almonds have 6 grams of protein in 1 oz. Pistachios have 6 grams of protein in 1 oz. Flaxseeds have 5.19 grams of protein in 1 oz. Tofu has 10 grams of protein In 1/2 cup. Oatmeal has 8 grams of protein in 1 cup cooked. Lentils have 8 grams of protein in One half cup of cooked. Chia seeds have 4.7 grams protein in 1 oz. Spirulina has 4 grams of protein in 1 tablespoon. Nutritional Yeast has 3.8 grams of protein in 1 tbsp. Soybeans have 11 grams of protein in 1/2 cup. Peas have 8 grams of protein in 1 cup. Kale has 2.9 grams of protein in 1 cup . Broccoli has 2.6 grams of protein in 1 cup chopped. Brussel Sprouts have 3 grams of protein in 1 cup chopped
Tofu is another 1 of the Top 16 Sources Of Plant Based Protein
Lentils are a healthy vegan protein food
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Whats The Deal With Soy Anyway Is It Unhealthy
Before we get into my top non soy vegan protein sources, lets briefly unpack the whole issue surrounding soy.
The truth is, soy is a little bit of a controversial food these days. Ask ten people if its healthy or not and youll likely get ten different answers.
I like this in-depth article while breaks down a lot of the common pros and cons and data-back info about soy. And I basically agree with its main premises.
The Best Vegan Protein Sources
One way to step up your intake is to add rich protein sources to the majority of your meals. Include foods like:
One food that has surprisingly little protein is commercially-made almond milk. This beverage generally contains loads of sugar but very little protein. Soy milk is therefore typically a better choice for people wanting to boost their protein intake. Soy milk contains about six times more protein than almond milk, and its also much higher in lysine.
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How To Get 100g Of Protein A Day As A Vegan
I remember when I started trying to build muscle as a vegan. Everyone recommended eating at least 0.8 grams of protein per pound of bodyweight per day. For me, that meant eating 115g of protein/day. I tracked my protein intake the next day, and I was shocked to see it was only 55 gramsNot even half of the target!
Nowadays, I typically eat 110g to 120g of vegan protein per day without much thought. How? Ive gotten used to eating more of the foods and meals listed below.
In this post, Ill share four detailed, high-protein vegan meal plans. Ill start with one that Ive eaten many times. Then Ill progress to higher and higher amounts of protein.
But first, lets cover the high-protein vegan foods that will be the focus of these meal plans.
High Protein Vegan Meals
Following a high-protein diet powered by plants just requires a small amount of planning and getting to know the protein-rich options you enjoy eating most. And getting good vegan meal prep is a great way to ensure you are always staying on track of your nutrition.
Feeling overwhelmed with planning, prepping, and balancing your vegan meals? Why not opt for a meal prep delivery service that has done all the hard work for you. We’ll send you high protein vegan meals right to your door, all you need to do is enjoy them!
Ready to get started?
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How Do You Get Rid Of Ice Without Salt
In a bucket, combine a half-gallon of hot water, about six drops of dish soap, and ¼ cup of rubbing alcohol. Once you pour the mixture onto your sidewalk or driveway, the snow and ice will begin to bubble up and melt. Just keep a shovel handy to scrape away any leftover pieces of ice. Why does this simple combo work?
How can you melt ice quickly without salt?
Combine a solution of a half-gallon of hot water, six drops of dish soap, and 1/4 cup of rubbing alcohol into a bucket. This is an effective and satisfying way to learn how to get rid of ice on your driveway as you watch the ice bubble up and melt away.
What is the fastest way to melt ice? Fire. Directly placing heat on ice cubes will melt them almost instantly. If you place the ice cubes in a hot stove, use a lighter or place lit matches next to them, the ice cubes will melt right away. The side of the ice cube closest to the fire will melt the fastest.
Does vinegar melt ice on sidewalk?
This white vinegar, wood ash, and water ice melt method is not only extremely effective in getting rid of old ice and preventing new ice from forming, its also gentle on plants, sidewalks, and driveways.
How To Shop For The Best Vegan Protein Powder
Shopping for the best vegan protein powders can be tricky because you want to ensure youre getting quality ingredients, so we tapped Amy Shapiro, M.S., R.D., C.N.D., founder of Real Nutrition, for her advice. Heres what to consider when looking for a vegan protein powder at the grocery store:
Now that you know what to look for, here are the best vegan protein powders to check out now:
If youve never heard of chocho as a plant-based protein source before, now is your time. Chocho is an Andean super bean thats a plant protein and an ancient crop, says Gorin. Per serving, you get a lot of protein20 grams per 37 gramswhich is 1.3 ounces. Plus, it fits her whole food ingredient bill and packs a bunch of other nutrients including a quarter of your daily fiber needs, 24% of the daily value for calcium, and 20% of the daily value for vitamin E.
Nutrition info per 2-scoop serving: 189 calories, 9 g fat , 7 g carbs , 20 g protein, 0 g sugar, 0 mg sodium
Can Vegans Get Enough Protein To Build Muscle
One common myth about protein on a vegan diet is that vegans cant get enough protein to build muscle.
But recent research has shown that when it comes to athletics, vegan diets stack up well to omnivores :
Both groups were comparable for physical activity levels, body mass index, percent body fat, lean body mass, and muscle strength. However, vegans had a significantly higher estimated VO2 max and submaximal endurance time to exhaustion compared with omnivores.
Im telling you right now from experience that it will take more meal planning as a vegan, but you can be just as good of an athlete as you were before going vegan. There may even be health benefits.
I played multiple seasons of semi-professional soccer after going vegan, and it helped me if anything .
How To Determine If You’re Eating Enough Protein As A Vegan
Those who aren’t sure they’re meeting their protein goals can easily figure that out. Download a food tracking app, such as Cronometer or MyFitnessPal, and record your regular diet for several days. Keep an eye on your protein intake and see if you’re hitting your daily number.
If you aren’t, try incorporating more of the suggested foods below into your meals. Remember, if you have another reason to need extra protein, such as being pregnant or following a rigorous training schedule at the gym, then it’s a good idea to consult a registered dietitian and pay closer attention to tracking your protein intake.
Munk Pack Vegan Cookie
Another relatively new find for me, I am obsessed with these cookies! If youve tried Lennys and Larrys cookies, these are a more nutritious in my opinion, slightly lower-calorie, still vegan alternative.
Im just all-around a huge fan of the amazing taste and they pack in a TON of vegan protein. Theyre calorically dense enough to split, so I love having half of one as a post-workout snack.
Nuts Seeds And Nut Butters
Nuts, seeds, and nut butters are some of the best sources of protein to have on hand. This is because theyre easy to snack on on their own, spread on toast, or slip into a smoothie or shake.
According to personal trainer and health and wellness expert for Maple Holistics, Caleb Backe, almonds are particularly good to keep around, with over 30 grams of protein in one cup. Flaxseed is also an excellent source of protein, notes Backe. Flaxseed is one of the oldest superfoods known to man, he told LIVEKINDLY. Besides their high omega-3 fatty acid content, flaxseed is also loaded with protein and antioxidants.
Hemp seeds, pumpkin seeds, chia seeds, cashews, and pistachios are also good sources of protein.
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