Where do vegans and vegetarians get protein? Do they really get enough? Let’s toss out the myths and talk about the science.
Plant-Based Protein Myth:
Plant foods don’t have any protein. Vegetarians are deficient in protein.
Plant-Based Protein Reality:
With a little planning, you can easily meet all of your protein needs eating nothing but plants (body builders and other athletes included).
If you’re considering going vegetarian or vegan, first think about your real motivations for doing so. Is it because you love animals or feel passionate about the environment or maybe just because you noticed you feel really great after a meal rich in plants? If you’re thinking about going vegan to lose weight, read this post differentiating between vegan diets and lifestyles first.
Why do we need protein?
Protein is absolutely essential to life – it makes up hormones that send chemical messages, enzymes that carry out chemical reactions, antibodies that protect us from infection, transporters that carry important molecules, and structural components that allow us to move. It’s safe to say that protein and its smaller amino acid components definitely take on a heavy workload.
Do we need “complete” proteins?
A “complete” protein is one that contains all of the essential amino acids that we humans need to survive. Many vegetarians worry about needing to eat complete proteins (like soy and quinoa) in order to get all our necessary aminos but luckily, we can spread out our different proteins throughout the day without any problems.
There’s no need to get every single amino acid at every meal. Just including a variety of plant foods like beans, soy, grains, and vegetables is usually enough to do the trick.
How much protein do we actually need?
A 150 pound person needs about 60 grams a day, give or take depending on your size, activity levels, and current state of health.
What does 60 grams of plant-based protein actually look like?
Here’s an example of a typical day’s intake of about 60 grams of protein:
Breakfast: oatmeal made with soy milk and topped with slivered almonds and berries
Lunch: 2 black bean tacos on whole wheat tortillas
Dinner: tofu and green pea stir fry with quinoa
Plant-Based Protein Sources for Vegans and Vegetarians:
- Tempeh
- Tofu
- Edamame
- Lentils
- Beans (black, pinto, kidney, white, chickpeas, etc.)
- Peas
- Nuts (almonds, pistachios, walnuts, etc.)
- Seeds (hemp, pumpkin, flax, chia, etc.)
- Quinoa
- Wheat Berries
- Oatmeal
Best High-Protein Vegan Recipes:
Spicy Peanut Chickpea Bowl with Sesame Collard Greens
Quick and Easy Green Udon Noodles
Eggplant + Tofu Stew
Chili Lime Walnut Buddha Bowls
Easy Baked Avocado Tempeh Tostadas
BBQ Lentil Mashed Potato Bowl
Green Pea Quinoa Cakes
[clickToTweet tweet=”Do vegans get enough #protein? What you need to know before switching your to a #vegan diet.” quote=”Do vegans get enough protein? What you need to know before going vegan.”]
Want to Learn More About Plant-Based Protein?
Click here to read about my favorite vegetarian protein sources!
P.S. Did you find this guide to plant-based protein helpful?
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(Last updated May 2017.)
kanzensakura says
Yummy sounding stuff. I put tofu in my food processer along with herbs, chives and make a dip or spread. I’ve served this to people who wrinkle their noses and go “What fun?” who dip and spread with glee and ask for the recipe. I’m not vegetarian, but I do recognize the importance of plant based protein in my life.
Steph Coogan RD says
Yum! That sounds awesome and is definitely a great source of protein! I have made similar spreads with white cannellini beans, herbs and lemon – people love it!
kanzensakura says
I tried a “hummus” of edamame and it was good but it wasn’t the hummus I really like. So I call it “greenus”.
GirlEatsGreens says
Thank you for sharing this! I have people CONSTANTLY talking about my protein intake (which is weird to me, because when have I ever asked anyone where they get their protein from?!) So thank you, thank you, thank you, for proving I don’t need to eat meat to get a balanced intake of protein!
Steph Coogan RD says
You are very welcome! I get this question all the time as well and would like to bust this myth forever!
Lauren Grant | Zestful Kitchen says
Such great information here, and so important for vegetarians, or people who little meat, to keep in mind. You’re example meal day really helps visualize what our days should look like!
Lauren Grant | Zestful Kitchen recently posted…Spring Asparagus Panzanella Salad
Stephanie McKercher, RDN says
Thanks so much Lauren! Glad you found this post helpful! 🙂
Rebecca says
Such great information here and recipes too. I’ve never had anyone ask me about how I get enough protein but come to find out, they all ask my husband behind my back! I love that more people are learning that protein does not have to mean the traditional meat, dairy, and eggs. Keep on sharing! 🙂
Rebecca recently posted…Herbal Allies // Ginger, Licorice and Chamomile Tea
Stephanie McKercher, RDN says
Haha the struggle is real. People ask me ALL THE TIME! 😉 Thanks so much for your support, Rebecca!