Vegan and Vegetarian Foods With Protein

"How do I know which foods with protein are right for my vegan (or vegetarian) diet?"

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 without protein supplements. 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.

Vegan Foods With Protein

Figuring Out Your Vegan Protein Needs

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.

Now, what if you are trying to lose weight?

Should you calculate the amount of protein based on your present weight, or your desired weight? The answer is to calculate according to your desired weight. This is because excess protein (as well as excess carbs and also fats) store in your fat cells.

"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...

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.

Adding Vegan Foods With Protein To Your Diet

Whew! Still with me?

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.

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.

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!

Vegan Protein Powerhouses

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