This blog post is tailored towards vegans, but is also helpful for anyone who needs help with getting enough protein in their diet.
Just because you are vegan, it doesn’t mean that you need to eat a low protein diet. Active individuals should aim for 1.4 to 2 grams of protein per kilogram of bodyweight. The more active you are, the more you will need. If you are extremely active (i.e. working out twice per day) you could have up to 2.4 grams of protein per kilogram of bodyweight.
Here are some vegan protein sources (and the amount of protein in each), which you should try to include in your diet.
|Food||Serving size||Calories per serve||Protein (g) per serve|
|Wheat germ||1 cup||414||26.62|
|Whole wheat flour||1 cup||407||16.44|
|Chickpea / garbanzo bean||1 cup||180||15.65|
|Black bean||1 cup||115||12.49|
|Fava / broad bean||1 cup||109||12.85|
|Lima / butter beans||1 cup||113||10|
|Peanut butter||1 tablespoon||122||5.5|
|Potato (white)||1 medium (150g)||161||4.32|
|Spirulina (dried)||1 tablespoon||20||4.02|
|Green peas||½ cup||61||3.91|
|Chia seeds||1 tablespoon||50||3.0|
I have only listed a handful of high protein foods here. Vegetables and especially leafy greens also contain relatively high levels of protein (and nutrients!), so make sure you’re eating lots of these.
I also highly recommend that you invest in a vegan protein powder. Because it is more difficult for you to get the required amount of protein in your diet, a protein powder should be something that you have daily.
If you have any questions about anything at all, please feel free to comment below! I hope you have found this helpful xx