A vegan diet requires doubling effort compared to other regular diet types. Mainly because this diet type completely excludes all animal products due to multiple environmental and personal reasons. Vegans do not eat meat, seafood, poultry, and other products that come from animals.
Getting enough sufficient protein for the body is the greatest challenge in a vegan diet. The recommended daily protein intake is 0.8 grams of the body’s weight per kilogram. The lack of protein in the body can lead to serious deficiency, causing skin and liver problems and affecting growth.
Therefore, a well-planned vegan diet is necessary to provide the body with adequate protein. One way to achieve this is through the help of these high-protein plant foods on the list.
One of the high-protein plant foods you can get is tofu and edamame. Tofu is made from soybeans, which are considered a great source of protein. It also provides multiple nutrients necessary in the body, including vitamins, minerals, and all the amino acids required for body growth and protection. Thus, tofu is a great alternative for the body to acquire enough protein.
Tofu is sold at different firmness levels depending on your preference, like extra firm or soft. You can enjoy them in healthy dishes as tofu can absorb different flavors easily. You can eat them raw or try simple cooking like stir-frying, deep frying, and many others. Other than that, some foods originating from soybeans you can also get are edamame.
Legumes are protein-rich plant food that can be a great addition to meatless diets. Legumes contain multiple seeds in a single casing. Examples of legumes include beans, peas, peanuts, etc. In every cup of legumes, 10 to 20 grams of protein is acquired.
As mentioned above, vegans do not consume dairy products, including milk. Legumes like soy are a popular non-dairy milk alternative. You can even easily make your own! All you have to do is soak raw nuts, blend them with water, and follow the straining method for filtration.
Protein powders are also a great high-protein option you can try. Additionally, according to BarBend, besides protein powders providing a high amount of proteins, it is also packed with flavors vegans will love.
Most nuts we know can provide a rich amount of protein. It is delicious and healthy and a great addition to your daily snacks and even diet meals. Unlike legumes, nuts only have a single seed in their shell covering. Some of the nuts that provide ample amounts of protein and other nutrients include the following:
- High in protein, it contains vitamin E, other nutrients, and effective antioxidants.
- Easily boost protein intake, and have omega-3 fatty acids, decreasing the risk for heart diseases.
- Provide protein advantages similar to eggs, providing essential amino acids, making it a great alternative.
- It contains high protein levels, vitamins, and minerals useful in red blood cell production.
Many people may be confused, but seaweeds are entirely vegan! This is because seaweeds are considered plants and are a good source of plant-based protein that can be an interesting addition to your vegan diet. Furthermore, seaweeds can provide essential fatty acids that are important in the body’s function and ability to store energy.
Eventually, you only need at least two tablespoons of seaweed to get eight grams of protein. What other health benefits can it provide? Seaweeds also contain magnesium, potassium, and riboflavin. Riboflavin is useful in cell and energy production inside the body.
Some creative ways to use seaweed in your vegan diet include fresh seaweed salad, seaweed burger, seaweed smoothie, or pair it with lemons to create a refreshing lemonade!
Don’t let anything small fool you because grains are high in proteins! Not only that, but it is also rich in vitamins, calcium, and iron. Not to mention that you can prepare anything with grains any time of the day, which will surely satisfy you. Oats, in particular, are a popular but efficient source of proteins containing over 26.4 grams in a single cup.
In addition, other grains like buckwheat and corn meals are helpful in weight management and a healthy diet. Recipes you can try include:
- Vegan pancakes
- Oats cinnamon rolls
- Grain bowls with additional vegetables and fruits
- A jar of protein overnight oats with bananas
Our body requires multiple nutrients and energy to properly function, and without these the necessary food, we sure can’t survive. A vegan diet can be challenging if proper time and effort are not used to find alternatives that efficiently provide the body’s specific needs.
With various options and choices available today, achieving a well-organized vegan diet plan is surely easily achievable! Of course, if things get hard to handle, always look for a professional like a registered dietitian for help.