"How do you get your protein?" Is one of the most common questions that vegans (or anyone following a plant-based diet) might encounter. Although animal derived foods are major protein sources in many peoples diets, there are fortunately many great plant-based protein sources as well. No matter why someone chooses to practice veganism, it is important to ensure you are meeting your nutrient requirements. It is important to note that most people meet their minimum protein requirements, regardless of whether or not they practice veganism. True protein deficiency is often seen in cases of severe malnutrition, and is not common in the general population.
However, it is important to note that protein recommendations for athletes are increased, in order to optimize performance and recovery. 1.4 - 2.2 g protein per kg of body weight is often recommended to meet the increased demands with training. Where you fall within that range will depend on your fitness goals, age, training age, body composition, health status and more.
Below are some great examples of protein sources
Tofu
Versatile, affordable protein source coming from soy
Extra firm is good for stir fries, salads, sandwiches, Soft is good for soups (ex: miso soup), Silken varieties are good for making smoothies or mousse
21.8 g protein per 1/2 cup (extra-firm)
Seitan
Protein source from wheat gluten, can be made homemade by purchasing vital wheat gluten, or can be purchased at the store.
Can be used in place of meat for most dishes - including curries, sandwiches, stir fries etc.
21 g protein per 1/3 cup (may vary depending on brand vs. homemade)
Edamame
Immature soybeans, can be purchased fresh or frozen
Can be used in stir fries, or enjoyed on their own as a side dish, or part of a snack
9.2 g protein per 1/2 cup
Fava Bean Tofu
Tofu prepared using fava beans instead of soy, making it suitable for those with soy allergies or intolerances. This brand is a great option available in Canada and the USA. Very low in fats and carbohydrate.
16 g protein per 85 g
Black bean noodles
Higher protein, higher fibre noodle alternative. Good for soups or stir fries, for Italian pasta dishes, chickpea or lentil pastas may be good options. For black bean noodles, this brand is a good option available in chain grocery stores in Canada and on Amazon
22 g protein per 2 oz
Hemp Hearts
Easy way to boost protein content of meals - add on top of soups, salads, oatmeal. Can also be added to granola bar, granola or energy bite recipes
10 g protein per 3 tbsp
Tempeh
Soy-based protein option that is slightly less processed than tofu
It can be used similarly to tofu, however its texture also makes it a good option to add to chilis as a beef substitute
17 g protein per 1/2 cup
Plant-based protein powder
varies
Meal Planning
Now, how can we plan our meals to include these protein rich foods, and meet our protein needs? Using the 1.4 - 2.2 g protein per kg body weight reference can help guide someone to how much protein they need.
Here is a sample day of eating using some of the foods listed above.
Breakfast
Veggie Tofu Scramble with potatoes, or two slices sourdough toast and hummus
Lunch
Bean Noodle stir fry with veggies, and edamame or tofu
Dinner
Vegetarian Chili made with tempeh or textured vegetable protein
Snack Ideas
Popcorn with roasted edamame
Energy bites with hemp seeds
Smoothie with vegan protein powder or silken tofu
Mixed fruit + dip made with plantbased yogurt and 1-2 tbsp vegan protein powder, topped with hemp seeds
Once you know your goals, you can create a nutritious, plant-based meal plan that can optimize your performance. If you would like support in planning your diet, please reach out to us to schedule a consultation
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