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10 Easy Ways to Help you Achieve your Protein Goals on a Vegan Diet

Proteins Vegan Diet

In honour of World Vegan Day on November 1, 2024, yufeed would like to tackle the ‘am I getting enough protein as a vegan?’ question.

It’s dawned on many of us as we get older, that our bodies require more protein than it used to, to help with muscle mass and bone density. Now depending on what our goals may be, meeting these goals can sometimes be challenging, especially on a vegan diet as most plant-based food items do not contain the same amount of protein as animal products.

The good news however is that it is possible to reach your protein goals as a vegan. Though it may take a little more work, we’re making it somewhat easier by providing you with a list of protein-heavy options to add to your diet – just remember that weighing your food may be required to ensure you hit those numbers:

10 Easy Ways to Help you Achieve your Protein Goals on a Vegan Diet

  1. Anything derived from soybeans; such as tofu and edamame. These can contain up to 20g of protein per 100g serving. The good news is they’re also quite versatile and therefore, an easy add on to any meal, for example adding edamame to your salads and tofu to your curries as they absorb flavours easily.
  2. Lentils; with approximately 18g of protein per cup of cooked lentils, these are an excellent source of healthy plant-based proteins. They’re also an ingredient that works well hot or cold, making them ideal for soups, salads or as a main meal.
  3. Beans; most varieties of beans (including chickpeas) make for an excellent source of protein. With most cooked beans consisting of up to 15g of protein per cup, these are a perfect add on to any balanced meal, and are an easy and effective way of making sure you hit those numbers.
  4. Seitan; probably the highest source of plant-based protein. This is a popular choice among new vegans as the look and texture closely resemble that of real meat when cooked. They also easily absorb flavours, making them a popular choice for meat substitutes. At 25g of protein per 100g serving, this will definitely help you reach your goals.
  5. Nuts, nut butters and seeds; These are easy and effective ways to add in some extra grams, as each tablespoon can increase your intake by up to 10 grams. So if you find yourself falling short, simply add a handful of seeds or nuts to your salad, or a dollop of peanut butter to your smoothie and you’ll be that much closer to reaching your goals.
  6. Nutritional yeast; another easy and effective way to increase your daily protein intake, with each helping consisting of at least 10g of protein. Due to their cheesy taste, they also work great as flavour enhancers, especially when making a vegan Caesar dressing or a vegan pesto.
  7. Protein rich fruits and vegetables; such as green peas, Brussels sprouts, broccoli, spinach, artichokes, asparagus, sweet potatoes, berries, bananas and guava, to name a few.
  8. Quinoa; with every cooked cup containing approximately 9 grams of protein, this acts as an excellent base for most salads and pairs well with heartier dishes such as stews and curries.
  9. Oats; with 1 cooked cup containing up to 10g of protein, these make for an excellent breakfast food that keeps you satiated and fuller for longer.
  10. Wild rice; perhaps the rice that is the highest in protein content, with 1 cooked cup consisting of up to 7g of protein. Though this may not seem like a high number, it would still work well as a base for several dishes that contain other protein-rich ingredients. Just remember, every little helps.

There you have it! Just remember to check out yufeed for some hearty vegan recipes and stay tuned for many new ones coming your way!

 

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