Somehow, when you tell your friends and family that you’re trying out a vegan diet they think that it’s going to be healthy AND unhealthy, all at the same time.

GO FIGURE?

They also become immediately concerned with your protein levels. “Do make sure you get enough protein, where will you get it from?”

There is a huge misconception out there that you can’t get enough protein from plants, but that’s all it is, a misconception.

BUT, protein deficiency in vegans or veggies is extremely rare.

Have you ever gone to google and searched ‘vegan bodybuilders’ and then looked at the images? It’s worth a look.

As long as you eat the right foods, you’ll hit the required amount of protein without any worries.

Like ANY diet, it’s good to take care of your macros.

Still finding it hard to believe after a lifetime of hearing something different? I don’t blame you.

Here’s a scientific expert study to back me up.

According to a study by the Academy of Nutrition and Deictics, a vegan or veggie diet can have ALL of the required nutrients.

Now that we have covered that you CAN get enough protein from plants, the question is WHY should you get it from plants over animal sources?

In short – a plant-based vegan diet lowers your blood pressure, lowers cholesterol, improves your blood sugar levels, lowers your chance of diseases, helps you sleep better and aids weight-loss. You can read The 8 Best Health Perks Of A Vegan Diet for more details on health benefits too.

With the animal livestock industry having such an adverse effect on the environment, our current level of meat consumption as a species is simply not sustainable. It’s in a REALLY bad way. As in, the end of civilisation and the human race kind of movie-level bad way. We are long overdue to start choosing plant-based sources of protein over meat.

Plant-based sources of protein are great for your health AND great for the planet!

Why Do We Need Protein Included In A Plant-Based Vegan Diet?

PROTEIN IS MAGICAL.

It’s used to build, maintain and repair ALL cell structures in your body.

Protein is the main component required for our body to build muscle, skin, internal organs, eyes, hair and nails.

Protein aids our health significantly, it carries oxygen around the body. It’s also required to make our immune system stronger. Protein builds the antibodies that assist in fighting infections too.

Protein also helps towards regulating blood sugar, metabolism and energy function.

Gym bunnies – it’s also the best you can get for muscle growth and work out recovery!

It’s one of three macro-nutrients our body uses for energy along with carbohydrates and fat.

Somebody hand me a double scoop pea protein shake right now please!

What About Complete Proteins?

Time to talk science!

There are twenty-two naturally occurring amino acids, which are called the ‘building blocks’ to protein. The human body needs nine essential amino acids which we obtain from food. These can be found in ‘complete’ protein sources.

A complete protein source is one that contains all nine of the essential amino acids:

Histidine
Isoleucine
Lleucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Say whaaaaat?! All very science sounding names, did you just skim over them in one second like I did? It would take me around three long minutes to say them all correctly.

On a vegan diet, you are limited to where you can get all of the essentials in one single place. Quinoa, hemp and soy beans (edamame) are popular options that have all of your essential amino acids and you can find in most supermarkets these days.

BUT, if you’re not eating these it’s best to eat a COMBINATION of plant-based protein sources.

By eating a varied diet, you’ll ensure you’re hitting all of the essentials and eating an optimum healthful vegan diet.

Want to know what I mean by different sources? Coming right up.

How To Rethink Protein For Vegan Health Benefits Once And For All

Most of us, myself included, were raised on a diet of meat and vegetables on the plate.

For years it was second nature to us to get our protein from animal sources such as lean meat, fish and eggs. I never questioned it, why would I? It was all I had ever known. As I grew older, I only sought to eat healthier meat, so more fish and lean meats, never processed.

I was happy with that, content. I knew no different.

I thought that you can ONLY get protein from meat. So after the gym I would have a lean chicken breast and some veg and think I’d nailed it in eating the healthiest food possible. I would be quietly smug inside and think I was winning at life.

But then one day everything changed. My super-healthy athlete-fitness-type-level friend Emma said she’d tried out a vegan diet for a week and felt great.

I realised then, that you can also get all of your required protein from legumes, grains, nuts and seeds.

To find out how to rethink all of your eating from eating animal products to plant-based sources you can check out Going Vegan In 2020, The Ultimate Guide For Beginners.

Plant Based Protein Sources

There is a PLETHORA of different sources of DELICIOUS protein for you to dig into.

Of course, not all plant protein sources are created equal.

Some foods contain a higher amount of protein than others.

Here is a list of plant foods that contain high protein, with their amount per 100g:

Pumpkin Seeds 33g
Peanut butter 25g
Hemp seeds 23g
Almonds 22g
Tahini 22g
Pistachios 21g
Flax seed 19g
Oats 17g
Chia 15g
Cashews 15g
Hazelnuts 15g
Walnuts 15g
Edamame 13g
Pecans 9g
Lentils 9g
Garbanzo beans 9g
Macadamia nuts 8g
Peas 5g
Beans 5g
Broccoli 4g
Quinoa 4g
Spinach 3g
Brown Rice 3g
Avocado 2g

All of the above in the list are SO GOOD FOR YOU NUTRITIONALLY.

You’ve also got some vegan processed sources, think tofu, tempeh and seiten. While high in protein and can make some damn tasty dishes, plant-based is best for being nutritiously delicious.

Legumes

High in protein and carbs, but low in fat. These are a collection of beans, lentils, nuts and peas. Good for your body as high is fiber and vitamins, but also each food has its own unique nutritional qualities ready to be taken advantage of. According the Healthline legumes can reduce body weight, cholesterol levels, decrease blood sugar and increase your healthy gut bacteria.

Beans

Packed full of flavour, nutritious and filling.

REALLY popular type of legume to those wanting to eat more plant-based foods. Think adzuki beans, black beans, soybeans, anasazi beans, pinto beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans.

I know you like numbers so let’s look at the stats. 1 cup of chickpeas has 15g of protein, 45g carbs, 4 grams of fat as an example.

Lentils

They come in yellow, orange, green, brown or black but their nutritional profile is always the same. They make a great addition to a tomato pasta dish or vegan chilli or soups.

1 cup of cooked lentils covers you for 18g of protein, 40g of carbs and 1g of fat.

PLANT-BASED FOOD MADE SIMPLE

Eating plant-based doesn’t have to be complicated. This Complete Plant-Based Diet Foods List makes grocery shopping quick, easy and delicious.

Peas

I love peas. Not that you needed to know that.

Anywho, peas also contain high concentrations of protein. The vegan protein powder market is awash with powders that have been made from a pea protein base.

Think green peas, snow peas, snap peas, split peas and black-eyed peas. Who else can’t help but think of Will-I-Am when they hear the words black-eyed peas?

Peas come as a great side dish or snack. I often add peas to my recipes as they are just so easy to bulk up the food with and add to the protein numbers. I’m also lazy, so I just love tipping them frozen into the pan. There’s no de-seeding, peeling or chopping lol. Am I right?

1 cup of cooked green peas will give you 5g of protein, 25g of carbs and 0.4g of fat.

Grains

A grain is a small, hard, dry seed.

Naturally high in fiber, eating these will leave you feeling FULL. Like beans, grains have also been linked to preventing diseases. Mostly a lower risk of heart disease, diabetes and cancers.

It’s best to stick to natural whole grains over refined grains where you can.

Brown rice, buckwheat, bulgur, quinoa, wholewheat couscous, corn, whole wheat (pasta), whole oats, whole rye, popcorn, freekah, whole grain barley are all in the the same happy grainy family.

Whole grains are the those that come in their natural form or might have been milled down into a flour. Popcorn, brown rice, buckwheat, bulgur, oats, whole wheat pasta and whole flour are all whole grains.

Refined grains are white flour, white rice and white bread. It’s best to avoid these ones where possible!

Nuts

So peanuts, soy nut and carob nuts are a type of legume.

High in calories, but also high in protein. They are totally fine in small amounts.

1/4 cup of dry roasted peanuts will give you 7g of protein, 5g of carbs and 13g of fat.

Actual Nuts and Seeds

Nutritional powerhouses everyone needs to have included their diet. They help to regulate weight and reduce the risk of heart disease and diabetes.

Did you ever think as a child that if you eat seeds then the fruit will grow in your stomach? Me too! Lol.

Almonds, Brazil nuts, cashew, nuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts are all classified as actual nuts. For the most part, nuts have a very similar MACRO nutrient profile, so for the protein vs carbs vs fats proportions, nuts are all roughly the same. However, some of them have very different MICRO nutrient profiles, offering different vitamins and minerals.

Nuts are rich in vitamin E, B6, niacin and folate. They boast minerals magnesium, zinc, iron, calcium, copper, selenium, phosphorus and potassium.

Seeds commonly consumed include pumpkin seeds, flax seeds, sesame seeds, poppy seeds, sunflower seeds, psyllium seeds and chia seeds.

The nutritional profile in seeds works a little differently. These are rich in healthy fats and fiber. They have magnesium, potassium, iron, zinc working alongside vitamins B1, B2, B3 and vitamin E.

Plant Based Protein vs Animal Protein

Is animal protein any better for you though than plant protein? That’s the question.

Nope.

Some meat will contain all of the essential amino acids your body needs, giving meat the upper hand there. But the story goes way beyond that. Meat wins out that battle but LOSES THE OVERALL WAR.

You can still get all of your essential amino acids, you just need to eat a few different plant sources.

Here’s the thing:

Plant protein is SUPERIOR to animal product based protein!

Why?

Plant protein sources contain a good amount of fiber, antioxidants and phytochemicals, giving you a healthier gut microbiome and aiding digestion. Meat, dairy and eggs lack in all three of those WONDER NUTRIENTS for your body.

Sorry to be the bearer of bad news, but there’s now overwhelming research which links eating a diet with animal products with causing disease.

Processed red meat in particular, has been associated with an increased risk of heart disease, cancer, obesity and even early death.

According the scientists, a vegan or vegetarian diet has been proven to promote health and lower the risk of major chronic diseases.

Vegans are reported to have a lower body mass index (BMI), lower cholesterol levels, lower blood pressure and are less likely to get heart disease, diabetes or cancer.

AND there’s more.

The superiority extends beyond human health.

Different foods can have a different environmental impact. According to Harvard, animal agriculture is a MAJOR contributor to the climate crises we are in the middle of.

In terms of greenhouses gases emitted globally (GHG), beef and lamb have the highest impact. Poultry, pork, and dairy are classed as medium impact. The lowest impact to the environment BY FAR, is from wheat, corn, beans, chickpeas, lentils and rice.

You can read The 8 Best Health Perks Of A Vegan Diet for more details on health benefits too.

How Much Plant Based Protein Should We Eat For Optimum Vegan Nutrition?

It depends on who you speak to, many have differing answers. I don’t think any can say for certain what the optimum amount really is.

The Recommended Daily Intake (RDI) of protein is a minimum of 0.8g of protein per kilogram of your body weight. Athletes can push this up to 1.2g of protein per kilogram of body weight. You can use this handy USDA calculator to calculate yours if you wish.

If you’re still unconfident about hitting the right protein numbers or you want to track and learn the best combinations of foods, of course, as always, there’s an app for that. This will assist you in tracking your macros.

Can I Build Muscle On A Plant-Based Vegan Diet?

A resounding YES!

Have you seen The Game Changers yet? It’s available globally on Netflix or iTunes.

Some of the worlds top body builders eat a plant-based vegan diet.

They key is to eat a variety of plant-based foods and proteins and consuming enough protein.

For the extra edge, include BCAAs before your training. These three amino acids – isoleucine, leucine, and valine, will be the best for muscle growth and recovery.

High Protein Vegan Meal Ideas

Now to put it all together.

Why not just try replacing your meat with a plant-based source when cooking? Often dishes taste just as great!

Food options that have high vegan sources of protein are berry oats, lentil bolognese, Shepherd’s pie, Asian salad, stuffed sweet potatoes, oat chocolate cookies, nut roasts or curry dishes.

Plant-Based Protein Powders

Many plant-based eaters or those on a vegan diet will have a protein powder they also drink.

Is it better to get all of your protein from natural food sources? Yes it is.

But is it sometimes easier just to whip a very tasty smoothie with dark chocolate protein powder, blueberries, oats, peanut butter and almond milk and use the pea protein powder to supplement your diet? Yes it is.

I’ll admit it, I do drink protein powders.

I know it’s not the healthiest route some would say, but I know you would prefer that I was honest with you. I’m a smoothie addict. They are just too quick and esy to make and delicious.

I always go with protein powders that are vegan, obviously. But I also choose those which have the least ingredients listed and seem to have the fewest chemicals. Pea protein isolate can be a good option.

The vegan protein powder market seems to be expanding by the day. Demand must be higher than ever. Perhaps go try some new flavors out your closest smoothie bar!

Plant-based sources of protein are some of the most underrated foods on the planet. Awareness of them is still relatively low and not enough people are eating them.

I have made a full switch and ditched the animal products in my diet entirely, but even if people just included more plant-based sources of protein in just some meals on a part-time basis, this would go towards making a BIG difference in personal health and also for environmental issues.

Plant-based proteins are proven as excellent sources of nutrition and couldn’t be better for your health. They keep your microbiomes in your gut happy, reduce inflammation, reduce the risk of heart disease and cancers and help with weight loss or regulating a healthy weight.

They key point is, you don’t need to eat animal products to get your protein and actually plant-based sources are better for you nutritionally anyway.

If you found this article useful you may also find useful 15 Tips On How To Lose Weight On A Vegan Plant-Based Diet…And Then Keep It Off! or A Handy Guide To Delicious Vegan Alternatives For Everyday Ingredients.

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