By Meghan Taylor
There’s a common misconception that those who go vegan will struggle to get enough protein in their diets. After all, the most significant sources of protein are meat, fish, and eggs, right? Well, not exactly. In fact, there are plenty of protein-filled foods that can be enjoyed by vegans to ensure they are getting enough in their diets. Here are just some ways to get more protein into your vegan diet.
Quinoa
There are two key reasons why a vegan may want to add more quinoa into their diet. Firstly, it’s a versatile and healthier alternative to other carbs like rice and couscous. Secondly, it’s known to be a complete protein. This means that it contains all 22 amino acids that can sometimes be hard to get enough of if you’re a vegan. 100g of cooked quinoa will provide around 4g of protein, so make sure you fill your plate with the good stuff!
Beans
If you’ve been vegan for a little while, then you’ll probably already be stuffing your face with beans on a regular basis. They’re excellent at filling you up and make a great alternative to meat in things like casseroles and curries. They’re also full of protein, with between 7-10g per 100g of beans. The best beans to get more of in your diet include black-eyed, butter, soy, pinto, and edamame. Baked beans are an okay source of protein (5g per 100g), but they also contain a lot of salt.
Nuts and nut butters
If you’re looking for something to snack on or to add a bit more protein to meals, nuts and nut butter have the answer. One of the best is cashew, as they contain around 3g of protein per 10 nuts. The same applies to cashew nut butter, but make sure there are no added oils or sugars – it has to be 100% cashew nuts. Oats (which contain 10g of protein per 100g) with nuts or nut butter make a healthy and filling breakfast that will carry you through the day.
All the veggies
Not everyone realizes that some of the best sources of protein come from vegetables! They’re also low in fat, which means you can eat more to get your protein fix – unlike things like beans and nuts, which have a higher fat and calorie content. Some of the best vegetables for protein include spinach (2g per 80g), broccoli (around 3g per 80g), and asparagus (nearly 2g per six spears). If you fill your plate up with vegetables, then you’re going to keep your belly full while also stocking up on protein.
Buckwheat
Finally, buckwheat has been rising in popularity recently with vegans. Not only does it have quite a high protein content, at 5g per 100g, but it’s also gluten-free. If you struggle with gluten, then you can use buckwheat to make things like flour – and then bake into cakes or bread. Delicious, healthy, and full of protein!
Going vegan doesn’t mean struggling for protein. Use some (or all) of these ingredients in your meals to bolster your protein levels throughout the day.
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