Ah protein, protein, protein. Apparently, a macronutrient that cannot be obtained through a plant-based diet...or so most might think.
However, before we get in to it. What exactly is ‘protein’ and why is it so important?
Proteins are essential nutrients that are responsible for giving our bodies structure, they help us to build and repair muscle tissue, fight off infection as well as being used to help create enzymes, hormones and other chemicals within the body. Like all macronutrients, ensuring you get enough protein in your diet is pretty damn important for overall health and well-being.
With this said, a very common question from people that consume animal products is where do vegans get their protein?
We get it. We live in a society that (usually) associates protein intake form the likes of meat, fish, eggs and dairy products. This has been drummed in to us all for a very long time so even though it is a question we get asked a lot, we understand it comes from a genuine place of interest.
Instead of getting annoyed by this question, the team at TVK think that it should be seen as an opportunity to educate those who may not make the change due to the worry of missing out on crucial protein requirements (i.e gym gains bro).
So to make it simple, here is a list of everyday vegan staples that pack a protein punch!
- Tofu – 11 – 15 grams per serve (125g)
- Tempeh – 18 – 20 grams per serve (125g)
- Legumes (chickpeas, lentils, beans etc) – 15 - 22 grams (100g)
- Rice & Pasta – 4 grams per serve (1 cup cooked)
- Quinoa – 8 grams (1 cup cooked)
- Seeded Bread – 7– 10 grams per serve (1 slice)
- Nut milks – 7 – 9 grams per serving (1 cup)
- Soy milk – 8 grams per serve (1 cup)
- Nut butters – 8 grams per serving (2 tbsp)
- Nuts & seeds – 7 grams per serving (1 handful)
- Green, leafy, veggies (spinach, kale etc) – 7 grams per 200g
- Cruciferous veggies – 4 grams per 100g
If you include these staples in your diet, you will more than reach your daily protein requirements. This list also doesn’t cover the abundance of meat alternative products that are now readily available and full of #gains as well as all the vegan protein powders on the market. Simply add a scoop to your morning or post-workout smoothie for an extra boost. Just have a look at what we have in stock on TheVeganKind Supermarket!
Want to show somebody you know how tasty vegan protein sources can be before their next leg day? TheVeganKind Supermarket has a fantastic range of products, including snacks and supplements that we are sure will do the trick. We also have a great range of cookbooks that focus on plant-based protein meals, see below for some of our favourites!
-The Great Vegan Bean Book
-Plant-Based Paleo - Protein-Rich Vegan Recipes for Well-Being & Vitality
-Mayza Sozer - Power Vegan Meals