Vegan Protein???

Some Americans (at one time including me!!) are obsessed with protein. My vegan friends (you included) ask questions about where they can get their protein.

Years ago, athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. Regretfully, According to the Institute of Medicine, this concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein. Hmmm?, you never hear the protein supplement companies include that in their ads.

That statement/argument aside....and back to your initial inquiry, where to get protein?

I have a good friend, and nutritionist, that offer this advice (paraphrased) to another vegan friend. Eat a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit.

I trust this might help you on your journey.

I'm veggie but eat lots of vegan food. Search in groups for 'Happy Herbivores' where you'll find lots of vegans.


For protein try:
soya beans / edamame
almond / soy milk
seeds (pumpkin, sunflower, etc)
nuts
tofu
seitan
soya 'meat' products
nutritional yeast (from health food stores)
lentils/pulses
quinoa
brown rice
peas

Lots of these will push up your carb intake too but eat a wide variety of things and you can get all the nutrients you need on a vegan diet.

Beans, peas, seeds and nuts are the main sources for vegan protein. Lots of variety, cheap and easy.

I'm vegan, and I get plenty of protein -- mostly from chickpeas, black beans, and the occasional seitan/tofu. There are some good vegan groups here on MFP too, if you have questions for other vegans along the way:

http://www.myfitnesspal.com/groups/home/45-happy-herbivores
http://www.myfitnesspal.com/groups/home/46-team-vegan

Good luck!

I am not a vegan or vegetarian and I eat tofu daily. Tofu baked in a toaster oven with some natural crunchy peanut butter on it is pretty boss.

That sounds delicious!

All the above suggestions are great. My husband was vegan for many, many years. Now we're both vegetarian so we have to get a little creative with our protein sources. We eat a lot of quinoa, green veggies (spinach, kale, peas), soy milk, soy protein powder, and beans. There are also a great range of "meat-like" products that are packed full of protein, but you have to be careful because sometimes they are also packed full of fat. If you combine a lot of these things into your meals and snacks you shouldn't have too much of a problem getting all of your protein in.

Also, make sure you're getting the right vitamins--protein isn't the only problem when becoming vegan! Do a little research and make sure you're getting the appropriate amount of iron, calcium and B vitamins.

I've been a vegetarian for 2 1/2 years and have never lacked in the protein department. I'm in the process of trying to eliminate cheese from my diet and cut back on other dairy products. Quiona is an amazing source of protein as it has all the B vitiamins. It is the only non animal protein that packs all of those in. Quiona is a very diverese food and a lot of times soaks up the flavor of whatever you're cooking it with. There are vegan protein powders out there (check Whole Foods, Kroger, Trader Joe's, etc). Beans, lentils, nuts, etc are all great sources of protein. You should check out ohsheglows.com , it is one of my favorite blogs and has amazing vegan recipes!