The ultimate guide to getting enough protein


One of the most common misconceptions about a vegan diet is that it’s difficult to meet your recommended daily protein intake if you don’t eat meat. But that couldn’t be further from the truth. There are a plethora of plant-based sources that are as high in protein and delicious as a steak, if not more.

Let’s take a culinary journey through the riches of the earth to map the journey from vegan to protein country. Get your knives and forks ready because it’s about to get delicious!

Why do you need protein?

Protein is an essential nutrient that your body needs to function optimally. Modern fitness culture has
has ingrained us in the belief that protein helps us build muscle and is a great post-workout recovery
Trick. That’s certainly true, but protein has many other benefits.

For example, it keeps our immune system robust to protect us from infection through specialized proteins called antibodies or immunoglobulins. Protein also contributes to our appetite satiation, thus helping us lose weight.

Three structural proteins known as collagen, keratin and elastin provide structure to many areas of our body and keep us looking young, healthy and strong. Not only that, amino acids promote growth, development and repair, which are amazing pro-aging properties.

Nature is cyclic and protein also moves in a synthetic cycle. The body continually breaks it down, which means we have to replenish it. Therefore, it is important to cover our daily protein intake.

How much protein do you need per day?

Determining your daily protein requirements will help you to create a healthy diet that will contribute to your vitality and good mood.

There are two ways you can calculate your daily protein intake: either in grams or as a percentage of total daily calories.

Protein intake in grams

The recommended protein intake for adults in the UK is 0.75g of protein per kilogram of weight. Here is the basic formula so you can calculate your own:

Body weight (in kilograms) x 0.75 = number of grams of protein needed per day.

So if you weigh 60 kg, your daily protein intake is at least 45 g.

In pounds you need 0.34g per pound and the formula looks like this:

Body weight (in pounds) x 0.34 = number of grams of protein needed per day.

So if you weigh 132 pounds, your daily protein intake is about 45g.

Note that this is the minimum requirement. If you are very active, you need to increase your daily protein intake. The American College of Sports Medicine (ACSM) recommends 1.2 to 2.0 g per kilogram for every day with strenuous training sessions and for endurance and strength athletes.

Protein intake as a percentage of daily calories

The United States Department of Agriculture (USDA) recommends getting between 10 and 35 percent of total calories from protein.

To calculate it, multiply your daily caloric intake by 10 percent and 35 percent to get your range. If you’re consuming 2,000 calories a day, it’s recommended that you consume 200 to 700 of those calories

Vegetable protein sources

The range of protein sources for vegans is wide. Contrary to popular belief, vegans do not only eat fruit and vegetables. In fact, the three highest protein food groups are legumes, grains, and nuts/seeds. However, some fruits and vegetables are also incredibly high in protein. But the facts can speak for themselves.


The best source of protein for both vegans and meat eaters is legumes, including legume-based products like tofu and tempeh. They’re a great base for vegan meals and give them a nutritional boost as they’re high in fiber, iron, and phosphorus. Here’s how many grams of protein are in 100 grams of each of these legumes and legumes.

Food Protein Content (per 100 grams)

  • Black beans 21.6 g
  • Chickpeas 20.3 g
  • Green peas 23.1 g
  • Kidney beans 22.5 g
  • Lentils 24.6g
  • Lima beans 21.5 g
  • Miso 12.8g
  • Mung Beans 23.9 g
  • Natto 19.4 g
  • Peanuts 25.8g
  • Pinto beans 21.4 g
  • Soybeans 28.6 g
  • Tempeh 20.3g
  • Tofu 17.3g

cereal grains

Give your muscles and brain the energy they need with grains. They are high in vitamins, minerals and carbohydrates, contain a moderate amount of protein and add great texture to any meal. Here’s how much protein you can find in some of the best grains.

Food Protein Content (per 100 grams)

  • Amaranth 13.6g
  • barley 12 g
  • Bread (brown) 11 g
  • Bread (white) 9 g
  • Buckwheat 13.3 g
  • Corn flour 8.8 g
  • Corn kernels 9.4 g
  • Couscous 12.7 g
  • Oats 16.9 g
  • Noodles (dry) 13 g
  • Quinoa 14.1g
  • Rice (brown) 7.5 g
  • Rice (white) 7.5 g
  • Rye flour 10.9 g
  • Semolina 12.7 g
  • Spelled 14.6 g
  • Wheat flour 12.0 g
  • Wheat (whole grain) 13.2 g
  • Wild rice 14.7 g

nuts and seeds

Nuts and seeds differ significantly in their protein content. Top up your salad with sunflower seeds or munch on macadamia nuts throughout the day. The best thing about nuts and seeds is that they’re a quick snack when you need a quick protein boost. They also have a variety of health benefits, help prevent heart disease and diabetes, and are incredibly good for your brain.

Food Protein Content (per 100 grams)

  • Acorn 8.1 g
  • Almonds 21.2 g
  • Brazil nuts 14.3 g
  • Cashew nuts 18.2 g
  • Chestnuts 5g
  • Chia seeds 15.6 g
  • coconut meat 3.7 g
  • Flaxseed 18.3 g
  • Ginkgo Nuts 10.4 g
  • hazelnuts 15 g
  • Hummus 8 gr
  • Macadamia nuts 7.9 g
  • Pecans 9.5 g
  • pine nuts 13.7 g
  • Pistachios 21.1 g
  • Pumpkin seeds 18.6 g
  • Sesame seeds 17 g
  • Sunflower seeds 20.8 g
  • Tahini 17g
  • walnuts 18 g

fruit and vegetables

For example, while fruits and vegetables aren’t as high in protein as legumes, they’re still a great source of protein that’s high in fiber, minerals, vitamins, and antioxidants.

Goji berries contain 14.3g of protein and are known for their many health benefits such as: B. better sleep, better skin and athletic performance. Prunes (3.7g), dried apricots (3.4g) and guava (2.6g) are also great sources of protein.

For vegetables, choose garlic (6.4g), Brussels sprouts (3.4g) and kale (3.3g).

Buddha Bowls: Build your protein heaven

Buddha bowls are becoming increasingly popular in the vegan community. They offer a quick and easy way to get all the nutrients your body needs without compromising on taste.

There are over 623,000 posts on Instagram showcasing a colorful fiesta of delicious Buddha Bowls. Legend has it that the one-dish menu, which includes artfully arranged legumes, grains, vegetables and a delicious sauce, is named after a specific activity of the Buddha. Every day he would take a bowl and fill it with the food that people gave him. Nevertheless, Buddha bowls have been known to mankind for decades under different names, such as macro bowls, grain bowls or nutrition bowls.

A Buddha Bowl can help you easily track your protein intake because it contains simple ingredients that haven’t undergone much processing aside from thermal processing if necessary.

How to make the perfect vegan Buddha bowls:

  • Start with the grains. Fill the bottom of the bowl with about 2-3 cups of your grains
    choice, such as quinoa, wild rice, or buckwheat.
  • Add vegetables. Sweet potatoes, broccoli, asparagus and red cabbage are popular dishes,
    However, you can add as many vegetables as you like. And don’t forget the green! A pinch
    Spinach can go a long way in boosting your iron absorption.
  • Time for legumes. Add about ½ cup to 1 cup legumes to your bowls, e.g. B. Chickpeas, red
    Beans or cooked mung beans.
  • Add the extras. A Buddha Bowl wouldn’t be the same without a few nuts or seeds sprinkled on top
    on top, which give the dish an extra crunch. Sunflower seeds, pumpkin seeds and blanched
    Almonds are all great choices that are high in protein and taste incredibly healthy. onions
    and herbs also add flavor.
  • The sauce. It’s time to bring all the flavors together with a delicious sauce. a salad dressing,
    Lemon and tahini sauce or peanut butter and soy sauce are great options.

If you choose the plant-based lifestyle, you’ll be in for a treat. A plethora of colorful and nutritious foods await you at the gateway to vegan heaven. It gives you optimal health, radiant skin and endless energy to enjoy life. All you have to do is eat the right foods and make sure you’re getting your daily nutritional needs, especially protein.


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