How To Get Your Protein As A Vegan

“But.. where do you get your protein?!” This is a question that I, surprisingly, get asked a lot! Meat definitely isn’t the only / best way to get your protein, there are lots of different and good plant protein sources

Processed with VSCO with a4 preset

Beans and Legumes (cooked, 50 grams)

Beans and legumes are high in protein so they’re perfect protein sources for vegans or anyone basically! I personally don’t digest legumes well so I don’t eat them often (except chickpeas) but hey.. I still get enough protein since beans aren’t the only vegan protein source 😉 but if you have no problem digesting them, I’d definitely recommend adding them to your diet! Also for lentils and kidney beans I recommend eating 100 grams instead of 50 since they are less calorie dense than the other legumes.
Chickpeas = 9g
Black beans = 11g
Lentils = 9g (100 grams)
Kidney beans = 9g (100 grams)

Whole grains
Whole grains aren’t only high in (good!) carbs – they have protein too. Examples of good sources are:
Brown rice: 5g (200 grams)
Buckwheat: 7g (50 grams)
Oatmeal: 8g (50 grams)
Nuts & Seeds (30 grams)
Yes, nuts and seeds are pretty high in calories but they’re a great addition to a plant based diet, since most plant foods are low in calories. Also calories shouldn’t be your main focus – quality over quantity. They’re great sources of both protein & fats:
Almonds: 6g
Cashews 5.5g
Walnuts: 4.5g

 

So.. that’s it! Other good sources of vegan protein are tofu (8g – 100 grams), tempeh (19g-100grams) and quinoa (5g-100 grams).

If you work out and are focused on building muscle / leaning out you can also use plant based protein powder, which is what I do. It’s not neccesary but definitely helps you in the gym, whether you’re vegan or not. I get around 80 grams of protein a day. It isn’t hard to get your protein on a vegan diet, but it definitely requires some knowledge, including finding out how much protein you personally need 🤗

Processed with VSCO with s2 preset

 

So I hope this post helped you guys a bit, let me know if you have any more questions on this topic!

Love,

Lisa

 

2 thoughts on “How To Get Your Protein As A Vegan

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s