Vegan foods are becoming very trendy at this moment. Most restaurants are trying to figure out ways to serve something plant based on their menu. If you’re considering going vegan and worrying about your protein intake, there are so many plant-based proteins sources you can choose from. Even Burger King has gotten in on the act by serving plant-based burgers.
How much protein you need depends on your weight and activity level, but it’s possible to reach these needs on a vegan diet. You need to make sure you incorporate a lot of whole plant foods into your meals. Plant-based proteins are incomplete proteins, meaning they don’t contain high levels of all nine of the essential amino acids that we need to get from our diets. So in order to reach your recommended daily amount you should eat lots of fruit and vegetables, whole grains, legumes, nuts, and seeds.
Peanuts
One ounce contains 7g of protein. They are high in fat, so be aware of this when eating lots of natural peanut butter, but they are a great protein source.
Tofu
Three ounces contains 15g of protein. Tofu contains essential amino acids, carbohydrates and fat and is a fabulous meat alternative in all dishes.
Quinoa
One cup contains 8g of protein. Quinoa contains all nine essential amino acids. It’s packed with fiber, magnesium, iron, potassium, and so much more. Swap out your rice for this tasty grain and add lots of veggies.
Kidney Beans
One cup contains 14g of Protein. Make a fabulous vegan chili with kidney beans—you wont even miss the meat. Filled with protein, these beans also reduce cholesterol and lower blood sugar levels.
