Are you getting enough Protein?💪
Tips on how to hit your protein goal on a plant based diet💚
If you are Vegan or have any Vegan friends, i'm sure you're tired of hearing the saying "how do you get enough protein?" The answer is super simple- It's very easy to get the required amount of protein to maintain or build muscle as a Vegan! 🥰
Whilst we're on the subject of protein, it's important to know that most of the time protein is overprescribed in the fitness industry. The reason for this is not muscle maintenance or muscle building. After a certain amount of protein your body cannot use the excess to build muscle tissue. Very high protein diets are often prescribed to limit the intake of fat or carb macros, keeping an individual more satiated and less likely to fall off their diet.
Diets extremely high in protein can actually be very taxing on the liver and digestive system, and can cause their own set of problems in the long term. The recommended amount of protein needed to maintain and build muscle mass is between 1.2g - 2g of protein per kilogram of bodyweight. This is very easy to achieve as a vegan including a variety of different food sources.
Here are our favorite plant based high protein food sources:
1. Tempeh, Tofu and Edamame
Soy beans are a rich source of protein that are also packed with nutrients. Tempeh has the highest amount of protein and is the easiest to digest because it is fermented. It's super gut friendly so if you have any digestive issues that would be the best option!
With tofu, try to purchase a brand that does not contain additives. Also watch out for some brands - especially the softer tofu contain egg to achieve that texture.
2. Lentils & Beans
Although these also tend to be higher in carbs, they are complex carbs and fantastic for your gut bacteria. You can eat them in so many different forms such as soups, curries, salads and burgers.
Nowadays you also get lentil pastas such as pea and chickpea, which are much higher in protein than regular pasta!
For a digestive tip, soak your legumes for at least 4-6 hours and pressure cook to reduce the lectins.
3. Vegan Protein Powder
I know no one wants to hear this, but this is actually the purest "macro" form of plant based protein, since most foods also contain fats and carbs. If you're looking for a meal that's purely protein, go for a protein shake!
Find a brand that has clean simple ingredients, ideally pea protein, and that doesn't contain extra gums or too many artificial sweeteners. Some brands also add in digestive enzymes making it easier to digest. You can create delicious shakes with plant based milk or water and ice!
4. Nutritional Yeast
Nutritional yeast has such a delicious nutty cheesy taste and texture, add it generously to popcorn and pasta sauces to increase the protein in your meals. A quarter cup contains around 8g of protein!
5. Nuts & Seeds
Including these in your diet are not only great for your health, but all contain a small amount of protein. You can add nut butters to your protein shakes or sprinkle seeds on your salads - all super delicious! They are also a great source of healthy fats which you can benefit from.
If you can tolerate gluten then Seitan is a great option as it has a very high protein content. There is 75g of protein in 100g of seitan!
7. Protein Bars/Snacks
Find snacks that contain some protein to up your overall intake for the day. Kind Lyfer's already know our Lemon Coconut Protein Bites are the perfect pre/post workout snacks!
Make sure the snacks you find are clean simple ingredients 💙
Eating all these items throughout your day will allow you to easily reach your protein goals! Wishing you all a fantastic week ahead!
My name is Aria - I'm one of the Co-Founders of Kind Lyfe and also a Holistic Health Coach. If you enjoy this type of content and for daily health tips you can follow my wellness page @healthywithari
Also as a thank you for being part of our Kind Lyfe family, I'll be sending you weekly health tips! If you have any topics of interest or questions about any of the posts feel free to DM us @kindlyfe
Lots of Love!