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Where do vegans get their protein?
As a vegan, what is the most common question vegan's get? “But where do you get your protein?” It's true that vegans have to be more mindful about getting enough protein than meat eaters do, there are actually plenty of delicious sources out there for us that are high in protein. We just need to put a little more thought and planning into it!
So, where do vegans actually get their protein? We get it from a variety of foods! Such as:
- Beans - Great source of protein, fiber, iron, folate, magnesium and decent amount of zinc, copper and manganese
- Lentils - High in protein, fiber, iron and folate. They are also low in calories so they make a healthy addition to your meals.
- Quinoa - This is one of the best vegan protein sources available and can be used in many different dishes (breakfast, lunch and dinner!) It has all nine essential amino acids, which are the building blocks of protein. It’s also gluten-free which makes it an additional benefit!
- Tofu, Tempeh and Edamame - Tofu is made from soy beans; tempeh is made from fermented soybeans; edamame is green soybeans still in their pods. All three are good sources of protein to help meet your daily requirements—1/4 cup (50g) of tofu has about 9g protein, 1/2 cup (125g) tempeh has 10g, 1/2 cup (125g) cooked edamame has 8g—but they also contain other nutrients like iron and calcium.
- Nuts and Nut Butter - The average person needs between 45 and 65 grams of protein per day (depending on age, gender and activity level), so you could use a quarter cup (30 ml) of almond butter every day to meet this requirement. Nuts are high in fat, but most is unsaturated fat which can help with lowering cholesterol levels. Plant-based milks are a great alternative for people who are have nut allergic (ie. soy milk)
- Seeds - Great source of protein, high in fiber and contain healthy fats.
- Nutritional yeast - This is a common ingredient in many vegan dishes, especially ones that are wanting to create a ‘cheese’ consistency. It is high in protein, offers a great amount of Vitamin B (riboflavin and niacin) and Vitamin B12
- Whole Grains - High in protein, fiber and iron! Whole grains also contains magnesium, B vitamins, and other important nutrients.
Not only do the above provide us with protein, fiber, iron, vitamin B, they’re delicious and allow us to have a healthy vegan lifestyle. Creating healthy, nutritious, protein-packed meals are easy to make and we always save our favourite recipe lists (thanks Pinterest!) to make breakfasts, lunches, snacks and dinners quick and delicious!
Veganism is all about being creative with your food and ensuring you’re eating the right items to provide you with all the health benefits. The best way to plan meals is to always group a protein in your breakfast, lunch and dinner as it does require a bit more for vegans to receive the proper amount of protein each day. If you’re starting a plant-based lifestyle or currently living a plant-based lifestyle, make sure to check out our vegan lifestyle and food products to assist with your transition and already adopted routine!
In the end, vegans get their protein from the colours of the rainbow and it feels SO good!
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