Protein for Plant-Based Eaters: How Vegans and Vegetarians Can Get Enough

Protein is an essential nutrient that plays a critical role in the growth, maintenance, and repair of our body’s tissues. It is particularly important for those who follow a vegan or vegetarian diet, as many plant-based foods do not contain complete proteins. However, there are many ways for vegans and vegetarians to get enough protein in their diets. Here are some tips:

1. Incorporate a Variety of Protein Sources: Eating a variety of protein-rich foods can help ensure that you are getting all the essential amino acids your body needs. Some excellent vegan protein sources include beans, lentils, tofu, tempeh, nuts, seeds, and whole grains.
2. Combine Protein Sources: Combining different protein sources can help you create complete proteins. For example, combining beans and rice or hummus and pita bread can provide all the essential amino acids your body needs.
3. Eat Enough Calories: Eating enough calories is critical for getting enough protein on a vegan or vegetarian diet. Many plant-based foods are less calorie-dense than animal-based foods, so it’s essential to eat enough to meet your daily protein needs.
4. Focus on Protein-Dense Foods: Some plant-based foods are particularly high in protein. Examples include tofu, tempeh, seitan, lentils, chickpeas, and edamame. Incorporating these foods into your diet can help you meet your daily protein needs.
5. Be Mindful of Your Protein Needs: Depending on your age, gender, and activity level, your protein needs may vary. It’s essential to be mindful of your protein needs and to adjust your diet accordingly.

In conclusion, getting enough protein on a vegan or vegetarian diet is possible with a little bit of planning and mindfulness. Incorporating a variety of protein sources, combining protein sources, eating enough calories, focusing on protein-dense foods, and being mindful of your protein needs can help you meet your daily protein needs and maintain a healthy, balanced diet. The Approach membership includes our incredible 30 Day Vegetarian Meal Plan. This meal plan has 60 amazing recipes for vegetarians and includes some of my favorite veggie protein sources.