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Vegan Protein Sources

Protein is essential for building and retaining muscle; it also helps you stay fuller for longer and helps manage hunger. Many people get protein from animal sources such as meat and dairy; however, those who follow a vegan or vegetarian diet have to find alternative protein sources.

While the availability of vegan protein choices may be limited, there are still many different foods you can include to help you hit your daily protein goal. Having a go-to list of protein options can be incredibly useful to help you avoid playing macro-Tetris at the end of a long day, or finishing the day short.

Quick Tips For Increasing Your Protein Consumption

Beans and legumes are usually considered some of the best ways the ensure your body has ample amounts of protein. However, some people have problems eating beans and legumes or simply don’t like the taste. If you are one of these people, try some of these other great ways to bump up your protein:

  • Soy or almond milk
  • Quinoa
  • High-protein veggies
  • Meat alternatives
  • Protein bars and shakes

And as our downloadable infographic shows, some of the foods that are high in protein might surprise you -- such as mushrooms, spinach and asparagus!

The Vegan Protein Myth

The myth that vegans don't get enough protein in their diets is exactly that -- a myth. Unless you live in an under-developed country where there is a lack of food resources, you can easily get enough high-quality protein from consuming soy products, quinoa and buckwheat, beans and legumes and high-protein vegetables.

Enjoying a wide variety of vegan protein sources will ensure you are getting the protein you need to build muscle and keep your body healthy and strong.

Daily Protein Recommendation

How much protein do you actually need? Knowing that is a great place to start. The daily recommended protein intake varies from .8 to 1.1 grams per kg of weight. The .8 is the minimum amount considered to be healthy for a sedentary person. For a 120 lb. woman, for example, this would equate to approximately 44g per day.

Tips For Increasing Your Protein Consumption

Eating lots of beans is usually considered the best way of ensuring your body has ample amounts of protein. However, some people have problems eating beans, or just a plain aversion to them. If you are one of these people, try some of these other great ways to bump up your protein:

  • soy or almond milk
  • quinoa
  • protein bars and shakes

And as our downloadable infographic shows, some of the foods that are high in protein might surprise you -- such as mushrooms, spinach and asparagus!

The Vegan Protein Myth

The myth that vegans don't get enough protein in their diets is exactly that -- a myth. Unless you live in an under-developed country where there is a lack of food resources, you can easily get enough high-quality protein from consuming soy products, quinoa and buckwheat, which are all complete protein sources. A complete protein is one that includes all 9 essential amino acids.

So no, you don’t have to rely solely on beans to get the right amount of protein. Enjoying a wide variety of vegetables will ensure you are getting all the protein you need to build muscle and keep your body healthy and strong. 

The infographic below contains a list of vegan protein options to help you make smart choices or even switch up your protein variety. Click here to download the full PDF.

Looking for an easy dinner idea? Check out this delicious recipe for Braised White Beans and Swiss Chard.

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