Vegan Protein Sources
So, how do you get enough protein without fake meat? It’s actually surprisingly easy! There are lots of vegan protein sources that are not only delicious and soy-free but inexpensive.
Worried about getting enough protein? It’s probably not a problem. Most Americans eat far more than the RDA for protein each day, and if you’re eating a balanced diet, you should be meeting your protein needs without having to do anything extra. Since I started distance running last year, I’ve been using a nutrition data app to track my nutritional intake to make sure I’m on track, and I get more than the RDA for protein every day without deliberately adding it to my diet.
Related Reading: Superfood: 10 Quinoa Recipes
Here are some common, soy-free, fake-meat-free vegan protein sources:
- Whole grains - quinoa, whole wheat pasta, brown rice, millet, rolled oats, barley, etc.
- Beans – black, pinto, lentils, garbanzo beans, etc.
- Seitan – a high protein dough made from vital wheat gluten that’s great in stir fries, sandwiches, pasta, and casseroles
- Nuts – cashews, peanuts, pine nuts, walnuts, etc.
- Seeds – sunflower, sesame, chia, flax, etc.
- Fruits and veggies – It might be surprising, but even fruits and veggies often contain protein.
If you want some more specific info on how much protein is in different vegan foods, the Vegetarian Resource Group has an excellent table showing some common plant-based foods and their protein content. You can also use sites like Nutrition Data to look up different foods and find their nutritional content, including protein.
I’d love to hear from you guys! How often – if ever – do you eat meat? Do you think you could replace even a few weekly servings of meat with any of these vegan alternatives?