Veganism is a lifestyle that takes you on a culinary adventure while keeping your health and environment in check. The mindful act of ceasing the usage of animal products, dairy, meat, and poultry in the diet is gaining more importance over time due to the swift move towards healthy living!
Despite the fact that the number of vegans is rising tremendously, there’s still a common concern for both new and experienced vegans —
The lack of sufficient protein in the Vegan Diet.
If you are one of those, this is for you — You need to know that the Vegan diet consists of a plethora of vegan protein sources. Consuming a variety of such items daily will not only supply your body with enough protein but would also make your meals super fun and interesting!
Going vegan espouses gaining more knowledge about the nutrients that go into your body, teaches you a wholesome cooking experience, and improves your overall health.
Don’t worry fellows, Plantiful is here to empower you to lead a healthy lifestyle with a protein power pack diet and educate you with the best sources of protein for vegans.
Ease Into Veganism with the Best Sources of Protein for vegans
Appropriate nutrition is an essential part of the healthy vegan diet and vegan protein sources just can not be skipped. Therefore, you need to bridge the gap between the protein intake your body requires and the protein supply that your current vegan diet supplies your body.
Plantiful will get you covered on all the important aspects – from everything you need to know about protein to learning about protein-rich plant-based foods and promises to further assist you in preparing some amazing High Protein Vegan Dishes as well.
Why is Protein Important for your Body?
Protein is the element that is found in every corner of your body, from your bones to your smallest cells. It is what makes you what you are today and continues to maintain your body. Proteins contain amino acids, which are the building blocks for muscles, tissues, and help with immune function, therefore eating a variety of protein-rich foods is extremely important.
A protein deficiency in your body can also cause growth failure, loss of muscle mass which can lower immunity, and even heart and respiratory weakness. It can be difficult to obtain all the required amino acids from a limited variety of sources. As a result, vegans must include a range of high-protein, healthful food sources in the vegan diet.
How Much Protein Does Your Body Need?
The Mayo Clinic suggests that protein should account for 10 to 35 percent of your daily calories as it is an essential nutrient that your body requires.
Another significant research conducted by The SCL Health points that adults should consume 0.8 grams of protein per kilogram of body weight every day, or a little over 7 grams for every 20 pounds of body weight. This equates to around 50 grams of protein per day for a 140-pound person.
In addition, your daily protein dose should be planned in such a way that it is evenly spread throughout the day, every 3–4 hours. Ideally, 15–25 g of protein should be consumed at meals.
Protein Intake Timing: Anabolic Window
If you’re planning on building some muscle, you should practice precise protein timing which involves consuming protein during the post-workout early recovery phase, also known as the anabolic window.
In this window, your body goes through cellular processes (which require enough protein for easing the processes) that help with muscle repair as well as growth. The early recovery phase (anabolic window) is limited to a time frame of 30-45 minutes post your workout.
It’s a myth that being a vegan can not provide you with the sufficient amount of protein your body demands. Yes, it is difficult to obtain all the required amino acids from just one source of food, but a variety of protein high vegan foods in your diet can definitely fill in the desired demand of protein intake.
The Nutrition Powerhouse: Food Pyramid Of Protein
Now that you’re aware of the amount of protein you should be consuming in your vegan diet, here’s a Food Pyramid of Protein Plantiful prepared for you below containing the best high-protein vegan foods to translate to everyday meals to cover your needs.
It is a simple visual guide for you to create the healthiest, balanced protein-rich meals.
List of the Best High-Protein Vegan Foods
One way to level up your protein consumption game is to make it a habit to include protein-rich plant-based foods in the majority of your meals, such as quinoa, soy milk, kidney beans, rice, chia seeds, lentils, whole wheat bread, tofu, etc.
Here’s a reality you need to know — All Plants contain Amino acids!
While all plants contain protein, they can be differentiated based on their protein density. The layers of the Protein pyramid include plant-based protein sources based on their protein density per serving.
Heavily Infused Protein Plant-Based Sources (>20g/ Serving)
The bottom right foundation layer of the pyramid consists of the heavily infused protein vegan sources. These plant-based sources are the ones that contribute more than 20g per serving. These include vegan protein powder, seitan, tofu, tempeh.
These sources are easier to digest as compared to other bean-based foods. Protein powders are a savior for those allergic to other food products and most proteins provide approx. 20 grams of lysine-rich protein per serving.
High Protein Density Plant-Based Sources (>9g/ Serving)
The bottom left foundation layer of the pyramid consists of rich protein vegan sources. These plant-based sources are the ones that contribute more than 9g per serving. These include Edamame, Lentils, Chickpeas, Whole wheat bread, yeast, legume pasta.
Edamame makes for an excellent protein snack and can be added to salads or sides. Lentils, whole wheat bread, yeast also make for a great source of protein. These are available in different forms and can be used in various meals.
Medium-Protein Density Plant-Based Sources that Suffice (>6g/ Serving)
The mid-layer of the pyramid consists of protein vegan sources that are neither too high nor too low in protein density. These plant-based sources are the ones that contribute more than 6g per serving. These include Soy milk, yoghurt, hemp seeds, green peas, black beans, kidney beans, chia seeds, etc.
Low Protein Density Plant-Based Sources (<6g/ Serving)
The top layer of the pyramid consists of protein vegan sources that are low in protein density. These plant-based sources are the ones that contribute less than 6g per serving. These include rolled oats, quinoa, flax seeds.
These are the sources that you regularly need in small quantities in your meal plans. They make for a great snack. These are a perfect choice for the ones not wanting a very high protein intake.
Optimizing Protein Intake With Plant-Based Protein Sources
A Balanced Vegan diet is a key to staying healthy.
When you eat protein-rich foods, you don’t only consume the protein in them but also ingest the lipids, fiber, salt, and other nutrients that come with it.
Each of the protein-rich items is therefore not only rich in protein. They also offers a unique blend of other nutrients such as fiber, vitamins, minerals, etc. This protein “powerhouse” is what makes a difference in terms of overall health.
- The key to a balanced protein-rich diet is to emphasize the protein-rich plant-based vegan. Food sources mentioned in the pyramid with a variety of diverse food items to reach your targeted protein intake.
- Not to forget – incorporate consuming enough calories along with your protein source to hit the balance. It helps keep the body enriched with all the nutrients to reach optimal health.
Some Amazing High Protein Vegan Dishes
Shakshuka With Tofu Eggs (25.5g Protein)
“Vegan shakshuka is made of tofu, nutritional yeast, plenty of veggies, and spices. It is just the right protein-rich tantalizing dish that is easy to make & a dinner serving you’ve been missing.”
Mango and Banana Smoothie Bowl (29.2g Protein)
Mango banana smoothie bowl is the perfect protein-rich sweet and simple breakfast you can switch to. It not only would brighten your day but would give your body the right amount of nutrients it needs. It can also be made more flavourful and healthy with some nuts and seeds on top.
Oil-Free Pesto Pasta
Nothing feels better than Pasta with Fresh Pesto – a delight made with protein-rich legume penne. It can be prepared with fresh basil, nutritional yeast, hemp oil, and cashews, the dairy-free pesto. This delight may not contain super protein-rich sources such as tofu or seitan. It still rocks the list of protein high vegan foods.
Reach your Protein Goal with Vegan Dishes
The best way to move ahead in your vegan journey is by keeping an eye out for what you’re eating. Just like every other diet. It only takes a little care and vigilance to go a long way. Also, keep in mind that reaching the protein target per day is super easy!!
Apart from the amazing protein-rich recipes mentioned above. Plantiful can be your real-time cookbook partner with a growing collection of plant-based protein-rich recipes designed just for your well-being. Let Plantiful take all the burden from you. Have a healthy and delightful experience, while you hit your protein goals!