One common myth encountered when considering the switch to a vegan lifestyle is that vegans cannot get enough protein in their diet to maintain their health. This is simply not true. Vegans have a variety of natural, healthy options that are full of protein and can be used to create a well-rounded, protein-rich diet.
Beans are a great source of protein, particularly lentils (18g/cup), black beans (15g/cup), and kidney beans (13g/cup). Beans can be eaten as a side or main dish and added to other meals like casseroles, soups, salads, or wraps.
Many vegetables have high amounts of protein. Peas, spinach and broccoli have the highest concentrations, but asparagus and cauliflower are good sources as well. Try to include one or more high-protein veggies in your meals and it will quickly help you reach your daily protein requirements.
The great thing about quinoa is that it is a complete protein – so it contains all the amino acids the body requires to build muscle and tissue. Adding quinoa to your daily diet is easy, it can be prepared like oatmeal for breakfast, made as a salad for lunch or as a side dish. One cup of cooked quinoa contains over 8 grams of protein.
Hemp is another complete protein, like quinoa. Although unlike quinoa it is generally not consumed on its own, hemp can be easily added to every meal for an additional boost of protein. Use hemp oil in smoothies and salads, or add raw or toasted hemp harts to garnish your meals. Just two tablespoons of hemp hearts contains 11 grams of protein!
Oats are also an excellent source of protein and can be consumed for breakfast or incorporated into granola. At around 7 grams of protein per 1/4 cup serving you can get a big boost of protein to start or end your day.
Buckwheat is another wonderful option for breakfast. Like oatmeal, you can top this hot cereal with fruit and nuts for added protein and taste. A 1/4 cup serving of buckwheat has 5 grams of protein.
Also, don’t forget some great snack items for added protein like nuts, seeds and nut butters. In short, it’s really not difficult to get more than enough daily protein as a vegan, so don’t let this myth hold you back from improving your lifestyle. 22 Days Nutrition At 22 Days Nutrition, we're committed to providing you with healthy, delicious vegan bars! Our bars include good, healthy sources of protein including almonds, cashews, almond butter, sunflower seeds, pumpkin seeds and hemp seeds.