Plant-based diets are growing in popularity. But with their widespread appeal, there’s growing concern about how to get enough protein while eating plant-based. While it is true that plants contain protein, this is not always a one-to-one comparison with foods of animal origin. That said, it is possible to have a balanced diet with enough protein and amino acids without resorting to animal foods. If you’re vegan and concerned about protein, here are six things to consider.
Protein needs vary depending on your weight and how often you exercise. The minimum amount of protein required for a healthy 150 pound adult is 55 grams per day. Growing children, active adults, older adults and athletes may need more. Read labels and pay attention to the protein content of the foods you eat regularly. Tracking this information is a helpful way to gauge your protein intake.
Amino acids are the building blocks of protein and the body uses them to build muscle, support immunity and regulate metabolism. A group of nine amino acids are only found in high-protein foods and getting high amounts of these essential amino acids (EAAs) is of utmost importance on a plant-based diet. Most animal foods contain all of the EAAs, but most plant foods do not (even those that contain higher amounts of protein). Gravitating to a variety of plant-based foods is key to ensuring you get enough EAAs.
Nuts and seeds are often overlooked by vegetable proteins. Pistachios are the most protein-rich nuts, and seeds like chia and hemp can contribute significantly to protein needs when eaten regularly as part of a balanced diet.
Avoid “protein loading” at one meal (most people eat their protein at dinner) and skipping protein-rich foods the rest of the day. Since amino acids are not stored in the body for later use, it is ideal to eat protein with every meal, if possible, so that your body can benefit from consuming amino acids throughout the daytime.
Soy gets a bad rap, but it’s one of the best sources of plant-based protein. It contains all nine EAAs and the extra tofu provides about 4 grams of protein per ounce (an ounce of chicken breast contains about 7 grams). It’s also versatile, affordable, and easy to find. Whether you choose tofu, edamame, or soy products like vegan meat alternatives, soy is a winner in the protein aisle.
Beans, lentils, peas and peanuts are healthy legumes packed with plant protein. A diet high in grains and legumes can help you get enough EAAs.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, specializing in culinary and sports nutrition.
*This article was written and/or reviewed by an independent dietitian nutritionist.