Always the first question I am asked when people find out I don’t eat meat. It never fails… The short answer is: Yes. You can get enough protein on a plant based diet. Of course there is a long version where I could explain all the sources that are available, and that yes, plants do have protein in them, blah blah blah. But I think sometimes non-vegans just tune this stuff out, maybe because it sounds like a load of bologna; maybe because, many times the vegan that is doing the explaining really doesn’t know what they’re talking about… soooo I want to shed some light on the truth and that it’s not just something vegan people say to get people off their back about not getting enough protein! Here is a little mini nutrition lesson on how to get protein on a plant based diet 🙂
One of the meany reasons I went plant based almost 10 years ago was because of my messed up digestive system. I grew up with some serious issues; in an out of different doctors, multiple colonoscopies before the 5th grade, lots of things stuck in me, down and through me, it was quite the journey. The doctors put me on all different kinds of diets because nobody could really figure out the issue. They would all say IBS (irritable bowel syndrome), which is basically doctor speak for “we don’t know, your digestive system is just messed up, ok?”.
I did finally discover the dairy was an issue so I cut that out, and then after college I decided one day to try being vegan. After reading a couple of books, and then literally went cold turkey, woke up and said “I think I’ll try being vegan starting today.” Low and behold, I found that it totally changed my digestive system. I can’t say that I did it “right” starting out, I was a long distance runner at the time and I know I wasn’t getting enough protein (or just nutrients in general… I was not in a good place with my body). Some years later I really started doing my research to figure out just how to get protein on a plant based diet.
Now I fully understand that eating plants based is not for everyone, which is why my purpose here is not to convert you to “veganism” with this post, or any post really. But I do believe that many of us don’t eat enough plants so any way to get in more plants is beneficial, whether it is accompanied by meat or not!
So anyway, back to the protein. As a vegan the first question you get asked when people find out that you’re vegan is “so where do you get your protein?”. I can appreciate the fact that many people aren’t educated in nutrition, especially nutrition in plant based diets, but I am here to tell you that YES, you can get enough protein without eating meat, YES plants have protein in them, and NO you don’t have to eat 12 gallons of broccoli.
These recommendations for protein here are some the best WHOLE FOOD sources (obviously not all options available), not from processed meat substitutes. I have eaten my fair share of those, and sure, you might throw in one of those popular plants based burgers in every now and then, but I encourage you to try to stick as close to the source as possible. Take a look at these options.
Tofu or Tempeh
These are great soy protein options. I realize there is a lot of conflicting information out there about soy, much of it talks about the phytoestrogens and that it affects hormones, increase your risk of breast nacre or decreases testosterone in men. BUT… recent research has disproven ALL of that, showing that soy does not increase or affect the risk of breast cancer nor does it affect testosterone levels in men at all. In fact, the isoflavones in soy have anti-inflammatory and antioxidant properties that can actually reduce cancer growth.
Tofu, tempeh, and soy in its whole form like edamame, are great sources of protein; 1 cup of cooked soybeans has about 22 grams of protein, about as much protein as steak!
Chickpeas
While also a great source of fiber, folate, magnesium and potassium, a few ounces of chickpeas gives you more than 10 grams or protein. Throw them in a salad, in your soups, smash them for sandwiches or make hummus.
Spriulina
This is arguably the most nutrient dense plant on the planet. This type of blue green alga is life-giving and is a true superfood. It is almost 100% protein. While listing all the minerals and vitamins in this green stuff would take up most of this blog post, just know, if you’re not adding this to your diet, you’re missing out! Find it powdered like this and throw it into your protein shakes or smoothies (like the Hopeful and Wholesome Smoothie) for an added nutrient boost, and tons of protein.
Lentils
These are one of my favorite sources because they’re full of so many nutrients. 1 cup of lentil as about 18 grams of protein, over 15 (yes 15!) grams of fiber, as well as tons of iron (something most people only get from meat), tons of folate (almost your whole day’s wroth!), B vitamins, and other nutrients, and compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes.
Black beans
Beans are a great source of fiber, protein, and folate. I would rank black beans at the top with 15 grams of each fiber and protein per cup, more than other beans.
Hemp seeds
These little seeds really pack a punch. Just 3 tablespoons has almost 12 grams of protein and have all the amino acids. They’re also full of omega 3’s, vitamin E, phosphorus, potassium, magnesium, calcium, iron and zinc. They’re so versatile, you can toss them in salads, in your oatmeal, in cookies, bars and desserts without altering the flavor!
Chia Seeds
1 ounce has over 5 grams of protein, and it’s another great source of omega 3s, calcium, magnesium.
Protein powder
This is for a whole other post that I will touch on later, but protein powders are a great supplement, especially when scheduled around workouts to replenish. There are a million out there now, pretty much all brands are making a plant based option now, but just know they are not all created equal. Avoid soy protein, it is highly processed in plant based proteins, and pay attention to added ingredients. if you can’t pronounce them or they are not real foods, you probably should choose a different kind. I typically look for kinds that are organic, non GMO and free of any fillers. Some of my favorite are Tru Supplements and Liv Body.
Quinoa
This “ancient grain” is actually not a grain at all, it is a seed that is more closely related to spinach, chard and beets. Not only is it a great gluten free option, but it is full of protein (more than 8 grams in a cup), full of fiber, magnesium, B vitamins and a ton of other minerals.
There are so many other plants based sources of protein (really, ALL plants have protein, just some have more than others), epically when you combine different sources. Pay attention to the nutritional facts on my recipes here and you’ll see just how easy it is to get protein on a plant based diet!