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Vegan and Vegetarian
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This is one of the biggest questions those who eat a plant-based diet run across. Most of us are raised eating meat and other forms of animal protein. So when you take these proteins out of your diet, you might find yourself suddenly plunged into the depths of confusion and uncertainty.
It's important for you to know that you ABSOLUTELY WITHOUT A DOUBT can meet your needs for protein in a vegan or vegetarian diet. And it's not difficult at all. But it IS important for you to understand not only which foods with protein will meet your needs, but also how many servings you need, and finally how to select and prepare these protein-rich foods.
Protein is found in all plant foods, including vegetables, grains, legumes (such as beans and lentils), soy foods, nuts and seeds.
This page, however, focuses on the PROTEIN POWERHOUSES -- legumes, soy foods, nuts and seeds -- which give you the biggest protein bang for the buck, and are really the backbone of protein sources in the vegan/vegetarian diet.
(As with all whole foods, foods with protein contain other nutrients that you need, such as complex carbohydrates and healthy fats. That's why they're called "whole foods" -- because they're a complete package of delectable nutrition that takes the guesswork out of healthy eating. When you focus your diet on whole foods, you'll always come out on top!)
So, let's begin with a discussion about these powerful vegan protein sources. BUT BEWARE: You will encounter some "technical" terms such as "grams of protein". But fear not, dear visitor, because it will all become clear in the end.
- Legumes top the list for great sources of vegan and vegetarian foods with protein. These include beans, lentils, and soy products such as tofu and tempeh.
1 CUP OF MOST COOKED BEANS AND LENTILS contains right around 15 grams of vegan protein.1 CUP OF COOKED SOYBEANS contains around 30 grams of vegan protein.
1 CUP OF FIRM TOFU contains about 40 grams of vegan protein.
1 CUP OF TEMPEH contains approximately 30 grams of vegan protein.
MEAT ANALOGUES MADE WITH SOY are another option for you to consider. Personally, I try to steer away from them because they're not a whole food, which as you may or may not know is what I recommend. (If you DO want to add these to your diet, PLEASE do so sparingly. Try to base your diet on whole foods with protein versus these highly processed soy foods. Read the labels to determine how much protein you will find in these foods.)
- Nuts, seeds and nut butters are also fantastic foods with protein that you should include in your diet.
1/4 CUP OF MOST NUTS can range anywhere from approximately 4 grams of vegan protein to 8 or 9 grams. 2-3 TABLESPOONS OF SEEDS provide around 8 grams of vegan protein, with the exception of FLAX SEEDS which will provide you with around 4 grams.
3 TABLESPOONS OF TAHINI will provide you with 8 grams of vegan protein.
You may now return to your regularly scheduled program. ;O)
OFFICIAL FORMULA #1
(Sassy sez: Kind of Confusing)
Without getting you TOO bogged down in the finer details, I'd like to give you a quick overview of how much protein you need for your good health.
Please hang in there -- I'm going to get technical for just a moment. But I'll try to make it as easy and understandable as possible. ;O)
To figure out how many kilograms you weigh, simply multiply your weight by .45 (point 45)...
So if you weigh 105 pounds, that means you weigh 47.6 kilograms. And since...
...then you would shoot for right around 47 grams of protein per day.
If you weigh 150 pounds, you weigh 68 kilograms. And since...
...then you would shoot for approximately 68 grams of protein per day.
If you weigh 210 pounds, you weigh 95.3 kilograms. And since...
...you would eat around 95 grams of protein per day.
"Sassy, I'm feeling a bit bogged down. Am I going to have to try to figure out how much protein I need to add to my meals each and every day...
...FOR THE REST OF MY LIFE?!?!?"
I completely understand how you might be feeling at this moment!
And I'd like to tell you that the above formula for how to figure out your protein needs is what some of the finest experts in the vegan community recommend.
But I have to admit that I've never once used this formula. Neither has my husband. Nor thousands of other healthy vegans all across the land.
Because it's now becoming a well-known and accepted fact that as long as you eat a well-balanced diet, your protein needs will EASILY be met.
Without all the rigamarole!
Check this out...
OFFICIAL FORMULA #2
(Sassy sez: Easy Peasy!)
Just 5% of our calories must come from protein (6% for pregnant women), and remember that 1 gram of protein = 4 calories. So someone eating a 2,000 calorie diet would need 25 grams of protein. (2000 x 5% = 100 grams ÷ 4 = 25)
As you can see, this is easily met with a well-rounded vegan diet that focuses on whole foods.
Be sure to refer to John McDougall, M.D.'s article "Where Do You Get Your Protein?" and "Plant Foods Provide Nutritional Building Blocks to Optimum Health".
Also, please read another fascinating and well-researched article by John McDougall, M.D. entitled A Brief History of Protein: Passion, Social Bigotry, Rats, and Enlightenment"
Now that you have a good idea of which vegan and vegetarian foods with protein you should add to your diet, and how much protein you actually need, how will you use this information in your daily meal planning?
Very simply.
Just mix and match the foods with protein that are listed above until you have arrived at your daily protein goal.
For example...
- Make a tofu scramble with 1/2 cup of tofu (20 grams) for breakfast. Or delight in some yummy Tempeh Sausage Patties (30 grams);
- For lunch, enjoy a cup of lentil soup (15 grams) with a side of raw veggies and a dip made with tahini, such as 1/2 cup of Vegan Hummus (11 grams);
- And be sure to include a big salad with your dinner -- sprinkled with 2 Tablespoons of Sassy's Seedalicious Topping (*below) (8 grams of protein).
And remember, this doesn't even take into account the other vegan foods with protein that should be a part of your balanced diet, including...
- Vegetables -- on average, 1 cup = 2 grams of vegan protein;
- Whole Grains -- on average, 1 cup = 6 grams of vegan protein;
- Fruits -- on average, 1 cup = 1 gram of vegan protein.
Mix 2 parts flax seeds with one part each sunflower, sesame and pumpkin seeds. (Mix up a bunch of this seed mixture at once and store in your fridge or freezer).
Then, grind 2 Tbsp. (per person per day) of the topping together in a coffee grinder (or VitaMix or similiar) with a little salt.
Depending on the dish, I also like to mix in an equal amount of nutritional yeast for added flavor and a nutrition boost.
Listen, I realize all of this talk about vegan protein and formulas and "blah blah blah" might have tipped your brain into overload.
So let me try to make it as clear and easy-to-understand as possible.
- If you're the type of person who wants to do things by the book, then follow Formula #1 above. It will take a little more work, but if it helps to allay any fears you might have about a vegan diet, then go for it.
- If you're the type of person who feels comfortable that eating a well-balanced and well-rounded diet will suffice, then follow Formula #2 above. By simply following the guidelines in the Vegan Food Pyramid you'll cover all your nutritional bases. Yes, it's THAT easy! And breathe a sigh of relief that being vegan is just not that complicated.
To view a (mostly) complete list of foods and their protein content, please visit the USDA Nutrient Database for Protein. (Please note: This list includes animal products and does not include every vegetarian/vegan packaged and processed food on the market today. Be sure to read labels.)
Please remember that all the info presented on this page is provided to help you build a solid foundation of which vegan foods with protein should become a part of your diet.
And armed with this information, you'll easily be able to create a daily menu plan that helps you to meet your recommended amount of protein.
And slowly (and surely!) you'll find yourself preparing your meals without a thought as it all begins to come together naturally for you.
And what you'll come to realize is that as long as you eat a balanced diet with lots of different veggies, fruits, beans, grains, soy foods, nuts and seeds -- and allow these healthy foods to squeeze out any of the pre-packaged and overly processed foods that line our grocery store shelves -- that eating a healthy vegan diet can be easy and fun.
I promise!
Now, let's have some fun and learn how to select, clean and prep, cook and flavor your favorite foods with protein* to help you stay strong, energetic and beautiful.
Click on any of these protein powerhouses to learn more:
(Happy cooking!)
*Please note: VeganCoach.com is still a budding website. Every one of these foods will lead to its own page very soon. Please bookmark this page (below) or subscribe to my RSS feed on the left to be made aware every time a new protein is added. Thanks for your patience!
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Vegan and Vegetarian Foods With Protein
Visit the Vegan Cooking Guide to discover how EASY vegan cooking can be!
Take a Vegan Nutrition Test to pinpoint your PERSONAL nutritional needs;
Click here to view the Vegan Food Pyramid!
Take a peek at the Vegan Coach Sitemap to see all the information VeganCoach.com has to offer you.
Back to the Vegan Coach Homepage
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