How To Get More Protein When Vegan

A common worry with people wanting to become vegan or vegetarian is that they won’t be able to reach their desired amount of protein, especially if you’re trying to build muscle.

However, did you know, protein actually doesn’t even come from the animals themselves! Animals eat the vegetation thats packed full of protein, and we then eat the animals. Animals are merely the middle men when it comes to sources of protein. You can be just as healthy, and just as fuelled with protein, if not more so, without eating an ounce of meat! So, how can we get high protein vegan meals being vegan or vegetarian?

We can get all we need nutritionally through plants, fruits and vegetables, especially when it comes to high protein vegan meals. However, some obviously carry a lot more vegan protein than others.

What Is The Main Natural Protein Source For Vegans?

There are actually a number of ways you can get protein as a vegan but here are some of the best ones to get you started. A high protein vegan meal could contain any of these…

Tofu – 8 grams per 3 ounces
Lentils
Soya
Beans & Chickpeas – Black beans – 8 grams per 1/4 cup
Nutritional Yeast
Hemp Seeds
Spirulina
Quinoa – 8 grams of protein per cup
Oats
Chia Seeds
Wild Rice
Nuts & Nut Butters – Almonds – 7 grams per 1/4 cup
Fruits – bananas, mulberries, blackberries and nectarines

You can easily get the right amount of vegan protein in your diet, even if you don’t eat meat. In fact, by not having meat, the protein you are getting is much cleaner and at a higher concentration. It’s all about having a varied diet to ensure you’re getting a bit of everything in your diet.

Vegan Protein Bars

As recently as just a few years ago, vegan protein bars weren’t really even a thing. However, these days you can find vegan protein bars and snacks all over the place. Although these vegan snacks won’t be as healthy for you as say a handful of nuts and seeds, they can be a great option for those on the go.

If you’re new to trying out vegan protein bars – even protein bars in general, a great way to test out various brands is to buy a sample box. I gives you the opportunity to try a wider range of individual bars so you can quickly see what you like – and what you don’t!

Recently we’ve been testing out Box Of Protein – Vegan Protein Box. It’s £17.99 which gives you x7 items per box (we got x8 in this box). This works out at roughly £2.25 per item.

The contents of the box will change and you never know exactly what will be in it each time. This time round we had (best price)…

Lenny & Larry’s Protein Cookie – 16g protein – 220 cals for half cookie – £2.10 (Protein Package)

Misfit Protein Bar – 15g protein – 179 cals – £2.20 Ocado

Oatein Millionaire Protein Crunch – 15g protein – 238 cals – £1.79 (Protein Package)

USN Trust Brownie Bar – 15g protein – 206 cals – £1.99 (Protein Package)

Yummo’s Dough Dreamer Protein Cookie – 10g protein – 168 cals – £1.49 (Vegan Kind)

Keto Keto Cherry Bakewell Bar – 7.7g protein – 298 cals – £1.89 (Dolphin Fitness)

Boostballs Bites – 6.4g protein – 247 cals – £1.99 (Holland & Barrett)

Boundless Sweet Chilli Nuts & Seeds – 5.5g protein – 145 cals – £1.05 (Foda Box)

Total individual price – £14 ish.

There is a good amount of variety in the box and it’s a great way to try new brands. It could also be the perfect gift idea for someone. Yes, it works out £3 more expensive, but as a taster box that’s delivered to your door it’s great – especially if you don’t have the time to look around multiple brands to purchase single bars.

What Is Protein?

The body needs protein to repair and maintain itself. Every cell in the human body contains protein. It’s the main component of the skin, muscles, organs and glands. Protein is in all body fluids, except bile and urine and is essential in the diet to help the body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence and pregnancy.

When digested, only the amino acids from the protein remain. The human body needs these amino acids to break down the foods we eat so it’s vital to have in our diet.

A nutritionally balanced diet provides the body with enough vegan protein and the essential amino acids, so healthy people rarely need any form of protein supplement.

What Is The Function Of Protein?

The amount of protein required for effective function will vary significantly from person to person. It’s very difficult to get it right with a simple calculation, and it takes some trial and error and fine-tuning to find what works best for an individual.

Protein should be a major part of every main meal you have throughout the day. If you’re having a jacket potato for instance, add some beans. Or, if you’re having a soup, add in some red or green lentils as they are packed with protein.

How Much Protein Should I Eat In A Day?

This is actually very hard to calculate without knowing the person specifically as there are so many variables. However, a basic starting point to work out how much protein an individual needs is to consider your body weight, your age and your activity levels. Two to three servings of protein-rich food should meet the daily needs of most adults.

However, if you want to work out more precisely how much protein you should be having per day, it’s considered that you should be aiming for approximately 1 gram of protein per pound of body fat. So, for someone who weighs 59kg (130lbs), they should be aiming for around 130 grams of protein a day – if they’re active and looking to build muscle. This number will be less if they aren’t active, or looking to gain any muscle.

What Are Some High Protein Vegan Meal Ideas?

There are so many to choose from but here are a few of our favourites…

Chickpea Curry
Black Bean Tacos
Chickpea Meatballs
Lentil Soup
Tofu Fajitas
3 Bean Chilli
Hummus Wraps
Tofu Stir Fry
Healthy Chocolate Protein Balls
Black Bean Quinoa Burger
Cauliflower Rice

Would you consider going vegan or vegetarian now you know you can still have a high protein vegan diet?

FAQ’s

Which Fruit Has The Most Protein?

Guava is one of the most protein-rich fruits. There is around 4 grams of protein per cup.

Do Blueberries Have Protein?

Barely any at all.

Do Oats Have Protein?

Yes! Oats are a great way of getting more protein into your diet. It’s also a very cheap way of adding protein.

Does Broccoli Have Protein?

Yes, although not a huge amount. It’s around 3 grams of protein per 91 grams of uncooked broccoli.

What Can I Eat Instead Of Eggs For Protein?

There are a number of great ways to get protein without eating eggs. Quinoa, Peanut butter, Greek yogurt, Chickpeas, Black beans, Tofu, Almonds…etc.