How To Get Enough Protein on a Vegan Diet
Practical Tips and Strategies for Meeting Your Protein Needs with Plant-based Eating
It’s the single most common question and concern from those interested in a plant-based diet. And if you’ve made the commitment to go vegan, you’ve undoubtedly heard one of the following questions from concerned friends and family members before…
Can you get enough protein on a vegan diet?
What are the main sources of protein on a vegan diet?
Does veganism cause protein deficiency?
Does eating too much soy increase oestrogen?
Does eating too much soy reduce testosterone?
In defence of these questions, we can assume that they are all in good faith. Meat is typically the leading source of protein for people on a standard diet, and naturally if you remove this component, concerns about sufficient protein intake are — on the surface at least — warranted.
The reality of the situation however, as demonstrated by the strongest available peer-reviewed evidence, seems to put these concerns firmly to rest. In this article, we will be discussing and reviewing the key concerns surrounding adequate protein intake on a vegan diet. Using the strongest available research, we will answer the above questions, offering guidance and advice for getting enough protein as a vegan on the way, including examples of plant-based foods high in protein and comprehensive strategies to put sufficient protein intake on auto-pilot.
Why is protein so important in our diets?
Protein is a vital macronutrient that plays a crucial role in maintaining overall health and well-being. It is often referred to as the ‘building block of life’ due to its involvement in a number of physiological processes within the body. Research consistently highlights the significance of protein in supporting tissue growth and repair, maintaining muscle mass, regulating hormones, and facilitating enzyme function. In short; we need protein to function adequately and support our efforts to live an optimal life in terms of health and nutrition.
Numerous scientific studies support the importance of protein in our diets. One notable example published in the American Journal of Clinical Nutrition revealed that dietary protein is essential for the preservation of muscle mass. They found that those who consumed the least amount of dietary protein had the lowest levels of lean muscle and indeed strength — but interestedly, no such association was found in the area of bone mineral density, going some way to putting concerns of ‘brittle bones’ as a result of low protein intake to rest. Another study conducted by the International Journal of Environmental Research and Public Health indicated that protein intake plays a pivotal role in post-exercise muscle recovery and adaptation. The study suggests that post-exercise ingestion (immediately—2h) of high-quality protein food represents a robust stimulus that impacts positively on muscle protein synthesis. The study also underlines the vital importance of carbohydrate intake post-exercise, which undermines the basis of the ketogenic or ‘keto’ diet. Furthermore, protein has been shown to have a greater impact on satiety compared to fats and carbohydrates, aiding in weight management and reducing food cravings.
Long story short — protein is non-negotiable, and the higher your intake of quality protein, the higher your likeliness of optimal muscle mass, strength, and recovery.
What are ‘amino acids’ and why do they matter?
Protein is made up of smaller organic compounds called ‘amino acids’. There are 20 types of amino acids that can be classified into two categories: essential amino acids (EAAs) and non-essential amino acids (NEAAs). EAAs cannot be synthesised by the body and must be obtained through the diet, while NEAAs can be produced by the body itself. Understanding the different types of amino acids and the importance of obtaining all of them is essential for maintaining optimal health on a vegan diet.
Essential Amino Acids (EAAs):
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Each amino acid plays a specific role in the body, and a deficiency in any of the essential amino acids can lead to various health issues including impaired protein synthesis. For instance, lysine is vital for collagen formation, tissue repair, and the production of enzymes and antibodies. Leucine, one of the branched-chain amino acids, is essential for muscle protein synthesis and the regulation of blood sugar levels.
This is a key point that’s relevant for anyone interested in a plant-based diet. For example, seitan, a meat alternative made from vital wheat gluten, is typically low in the amino acid lysine. So, a person consuming solely seitan for their protein intake would be in danger of getting insufficient amounts. This is also true of organ meats like liver for example, which is not a complete source of protein and is low in certain amino acids (sorry, ‘liver king’).
This underlines the importance of diversity and variation in one’s diet (including non-vegans). As many typical protein sources are ‘incomplete’ when it comes to their amino acid profiles, combining for example legumes with grains, or soy with nuts and seeds is not only a way to ensure you’re consuming complete protein, but also a way to build-in a greater range of micro and macronutrients (vitamins and minerals, as well as fats and carbohydrates).
This dietary diversity is also why it’s often demonstrated in studies and meta-analyses that vegans and vegetarians have greater levels of micronutrients as a result of their diet. For example, a study published in the Frontiers of Nutrition compared the nutrient profiles of vegans, vegetarians, and omnivores. The results showed that vegans had higher intakes of dietary fibers, beta carotene, vitamin E and K, as well as biotin, folate, and vitamin C, compared to both vegetarians and omnivores.
Planning your protein needs
So we’ve established not only that protein is essential in our diets, but also that high quality, complete proteins should be prioritised for optimal health and longevity. However, it’s also true that the protein needs for each person varies depending on their lifestyle and indeed shape and size. So, the question remains — how can we calculate our own specific protein needs, and how should we plan and implement this in practical terms?
1) Assessing your baseline protein requirements
Determining your baseline protein requirements is an essential step in planning a well-balanced vegan diet. The amount of protein needed varies depending on factors such as age, gender, body weight, activity level, and overall health. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average sedentary adult. So, if you weight 60kgs, you would require 48 grams of protein per day to achieve an optimal baseline level. However, some individuals, such as athletes or those undergoing intense physical training, likely have higher protein needs — and there is no considerable danger in consuming more protein than necessary.
2) Factors that influence baseline protein needs
Several factors influence protein needs beyond your baseline. For example, pregnant or breastfeeding individuals have increased protein requirements to support the growth and development of the feotus. People recovering from illness, injury, or surgery may also require additional protein for tissue repair. And finally, those wishing to grow lean muscle absolutely require higher-than-baseline protein levels to do so effectively. Considering these factors and adjusting protein intake accordingly ensures that individual protein needs are met.
Protein-rich plant-based foods
Now we have an idea of exactly how much protein we should be consuming based on our individual situation and lifestyles, we arrive at the all important, ever-so worrisome question we all face as vegans… ‘WhEre Do yOU GeT yoUr ProTEin??’. Worry no longer! Here are five categories of plant-based foods that offer bountiful amounts of protein.
Legumes and Pulses: Legumes and pulses are excellent sources of plant-based protein. These include beans (such as black beans, kidney beans, and chickpeas), lentils, peas, and soybeans. Legumes are not only high in protein but also rich in fiber, vitamins, and minerals. They provide a well-rounded nutritional profile while being relatively low in fat. Legumes can be incorporated into various dishes like soups, stews, salads, and spreads. Additionally, legume-based products like tofu and tempeh offer versatile options for protein-packed meals (but more on that later).
Whole Grains and Pseudo-Grains: Whole grains and pseudo-grains such as quinoa, amaranth, and buckwheat are valuable sources of protein in a plant-based diet. While they are primarily known for their carbohydrate content, they also contain notable amounts of protein. For example, quinoa is a complete protein, meaning it provides all nine essential amino acids. Incorporating whole grains and pseudo-grains into meals like salads, stir-fries, grain bowls, and porridges adds protein, fiber, and various essential nutrients to the diet.
Nuts, Seeds, and Their Butters: Nuts and seeds are not only rich in healthy fats but also provide a good amount of protein. Almonds, walnuts, peanuts, chia seeds, flaxseeds, and hemp seeds are popular choices. Nut and seed butters, such as peanut butter, almond butter, and tahini (sesame seed butter), offer concentrated sources of protein and healthy fats. These can be spread on toast, added to smoothies, or used as a dip for fruits and vegetables. Including a variety of nuts and seeds in the diet adds both protein and a range of beneficial nutrients like vitamin E, magnesium, and omega-3 fatty acids.
Soy Products and Derivatives: Soybeans and soy products are complete sources of protein, providing all essential amino acids. Tofu, tempeh, edamame, and soy milk are popular options. Tofu and tempeh are versatile and can be incorporated into a wide array of dishes such as stir-fries, curries, sandwiches, and salads. Soy milk can be used as a dairy milk alternative in beverages, cereal, and baking. Soy products are not only rich in protein but also offer other beneficial compounds like isoflavones, which have been linked to various health benefits.
Seitan, Tempeh, and Other Meat Substitutes: Seitan, made from wheat gluten, is a meat substitute with a high protein content. It has a chewy texture that resembles meat, making it a popular choice in vegan and vegetarian cuisine that aims to replicate the experience of meat. Tempeh, made from fermented soybeans, is another meat substitute with a firm texture and nutty flavour. It is not only a good source of protein but also provides probiotics and other nutrients. Various other meat substitutes made from plant-based ingredients like mushrooms, jackfruit, or textured vegetable protein (TVP) offer protein-rich alternatives for traditional meat-based dishes.
Does soy consumption lead to hormonal imbalance?
Given that soy is a complete protein, and that it’s derivatives like tofu offer a versatile and meat-like culinary experience, vegans and vegetarians often emphasise it in their diets. Additionally, products like soy milk are near universally available and used by vegans and non-vegans alike, given that traditional dairy milk is demonstrably unhealthy, with high amounts of saturated fat and uncomfortable gastrointestinal effects.
However, it is suggested by some that excess soy consumption can effect our hormones, with particular attention to reducing testosterone in men and ‘feminising’ them as a result.
Soy contains compounds called phytoestrogens, specifically ‘isoflavones’, which have a similar structure to the hormone oestrogen. This has led to concerns that consuming soy products may lead to hormonal imbalances, in both men and women. However, the scientific evidence regarding the impact of soy on hormonal balance doesn’t seem to support this with any vigour.
Most studies suggest that soy consumption, even at relatively high levels, does not significantly impact hormone levels or disrupt hormonal balance in men and women. For instance, a meta-analysis published in the Journal of Clinical Endocrinology and Metabolism reviewed several studies, and concluded that soy protein or isoflavone intake did not affect testosterone levels in men.
Contrastingly, it’s understood that dairy products like milk actually contain hormones like oestrogen and progesterone in their complete forms. So, if you’re consuming a lot of dairy but are concerned about soy negatively effecting hormones — you’re looking in the wrong place!
In conclusion — soy consumption does not lead to hormonal imbalance in men or women. The phytoestrogen contained in soy is similar in structure but not identical to the hormone oestrogen, and thus, has no effects on our hormones. In fact, it’s the case that dairy products and indeed many highly processed meats feature high levels of hormones and are more likely to negatively effect hormonal imbalance compared to soy.
Vegan high-protein meal planning and recipes
That all may be very well and good, you might be thinking. But if you’ve spent your life shopping for and eating a standard diet, it might be difficult to reflexively create plant-based meals that meet your protein needs. So, here are some staple principles for incorporating sufficient protein into your diet when creating your meals:
Make whole grains the base: Whole grains like quinoa, brown rice, and farro not only provide rich amounts of fibre and good carbohydrates, but also contain reasonable amounts of protein. Additionally, most are surces of complete protein. Use them as a base for your meals and build around them. Buddha bowls, stir-fries, and curries all adhere to this principle to great effect.
Add legumes to most of your meals: Legumes such as lentils, beans, and chickpeas are versatile and can be used in various dishes. They may not be always be a complete protein, but combining them with your whole grain base will easily provide all essential amino acids, as well as being a great supplement to your protein intake. Add them to salads, soups, stews, or curries for a hearty protein boost.
Get creative with tofu and tempeh: Tofu and tempeh are excellent sources of plant-based protein, and can serve as an easy stand-in for meat in traditional meals. Like chicken, tofu and tempeh are a great blank canvases for seasonings and marinades to create delicious meals like tofu stir-fries, grilled tempeh sandwiches, or marinated tofu kebabs.
Sprinkle with nuts and seeds: Dashing a handful of nuts or seeds to your meals to boost protein content is a great lifehack. It’s incredibly easy, adds interesting crunchy textures to your meals, and offers a great supplemental source of protein and fats to your diet. Sprinkle them over salads, stir them into oatmeal, or use them as a crunchy topping for roasted vegetables.
Example meal plan
Here is an example of a 100% plant-based meal plan for a day of eating with healthy protein intake. You can adjust according to your weight, lifestyle, and goals. We hope that with this example you can get a clear picture of what a typical day of eating might be like for optimal protein intake, and experiment yourself going forward with your own preferred protein sources and other foods.
Breakfast: Porridge / oatmeal made with almond milk, topped with sliced bananas, walnuts, and a drizzle of maple syrup.
Lunch: Chickpea salad sandwich with mashed chickpeas, vegan mayo, diced vegetables, and lettuce on whole-grain bread.
Snack: Roasted edamame for a crunchy protein-rich snack.
Dinner: Lentil curry with mixed vegetables, served over quinoa.
Dessert: Vegan chocolate avocado mousse made with cocoa powder, avocado, and a sweetener of your choice.
A little boost from us
Minimally processed, plant-based whole foods like many of those listed above are the best choices of protein for your diet. However, it doesn’t hurt to get a little boost from the more indulgent (but still beneficial given a healthy lifestyle) snacks and treats to bump your daily protein intake a bit. Plus, adherence is the key to long-term results, so adding a reasonably healthy treat in every now and then is a good way to encourage you to stick to your guns.
Which is why we designed this high-protein snack hamper: The Protein Package!
It features 15 snacks from protein bars to protein balls, flapjacks to roasted legumes and more, offering a whopping 70+ grams of protein per hamper. You can munch on these throughout the month between meals, in the office, or at the gym for a sweet or savoury energy boost that’s going to help you meet your protein needs.
And seeing as you took the time to read this article we carefully crafted, we’d like to offer you a (secret) £2 OFF discount code if you wanted to try it out. Just enter ‘IREADTHEARTICLE’ during checkout to activate the discount :)
Conclusion
Protein is essential for tissue growth, muscle maintenance, hormone regulation, and enzyme function. Additionally, essential amino acids must be obtained through the diet, and ensuring a variety of protein sources is important for a well-rounded amino acid profile. Naturally, getting enough protein on a vegan diet is therefore a common concern for many. However, scientific evidence shows that it is possible (and, dare we say, easy) to meet protein needs on a plant-based diet.
Plant-based foods rich in protein include legumes, whole grains, nuts, seeds, soy products, and meat substitutes like seitan and tempeh. Combining legumes with grains or soy with nuts and seeds can provide complete protein while also offering a wide range of nutrients. And don’t worry about soy — concerns about its consumption and hormonal imbalance are not well-founded.
The fact supported by strong meta-analyses (which group multiple key studies together for analysis) is that vegans don’t suffer from effects related to low protein intake, and furthermore, a well-planned vegan diet can not only provide adequate protein with all amino-acids, but also offer a greater level of many micronutrients essential for optimal health.
Plant-based eating is the diet of disease avoidance and longevity, so take a second to ensure you’re doing it right, and enjoy the many, many years of disease-free living ahead of you. Also feel free to enjoy the fact that your diet is greatly reducing the amount of suffering exerted upon innocent, factory-processed animals, simultaneously helping to save the planet on which we all live. Sounds good to us.
