Get a FREE 3-day meal plan here! Make sure you include these top 16 plant-based proteins into your vegan diet. Eating a variety of sources for protein helps to ensure you are getting a balance of essential vitamins and minerals as well as provides you with all of the essential amino acids that make up our protein requirements. Probably the biggest question everyone wants to know when switching to a vegan diet is where do you get your protein? That seems to be the running joke about vegans — that we are just weak and protein deficient beings, slowly withering away. In fact, ALL fruits and vegetables contain protein. What we need to pay attention to is the variety of protein sources.
Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium. Perfect for those times when you’re craving junk food. Should we consume more? A person must plan ahead to ensure they get enough protein, calcium, iron, and vitamin B, which people on an omnivorous diet get from animal products. All proteins, whether plant or animal, are made up of a chain of amino acids. Though all 20 amino acids are vital for your health, only nine are classified as essential.
Some do it for ethical reasons, and others for the health benefits. A common concern for those who have never tried a plant-based diet before is getting enough protein. There are so many protein packed, plant-based foods, that many vegans find it frustrating when meat eaters try to argue otherwise. We all know that we need to consume protein, but do we really understand its benefits? This is true, but protein is also used in every cell in body! Unlike fats and carbohydrates, the body has no way to store protein so we need to ensure we ingest an adequate supply. When we eat protein, the body breaks it down into various amino acids.
But if you eat a well-balanced, vegetable-centric diet, you can, in fact, enjoy meals that pack a solid punch of protein. These foods can help you meet your protein needs while delivering plenty of flavor, variety, and other nutrients necessary for a healthy diet. A cup of cooked broccoli contains 2 grams of protein and just 20 calories. Peel them lightly, cut into thin slices, then add them to salads or toss them in olive oil and roast them alongside the florets.