Can you get enough protein on a vegan diet?

Cutting animal products raises a regular – and important – question: Can a vegan diet really give enough protein? The short answer is yes, you can meet your protein requirements on a vegan diet (1). And no, it’s not as complicated as it may look (1).

In this article, I break down how much protein your body actually needs and the best plant -based foods to help you achieve these goals. I will also cover how the tracking of your intake using MyFitnessPal can support your efforts.

With a little planning – and the right tools – you can certainly meet your protein needs of a vegan diet (1). Let’s look at how to make it happen.

To understand your protein needs

Protein supports more than strong muscles – it is important for tissue repairs, supports immune health and metacity that can help deal with hunger and maintain a healthy weight (2). It also plays a role in preserving lean mass, especially as we grow older or increase our activity level (2).

One of the first things I do when I work with new clients is to assess whether they meet their optimal protein needs because, even though people may meet the mere minimum protein requirements, they often do not get the recommended 1.2 to 2.0 grams per day. Kg of body weight per Day, which is often suggested for optimal results (3).

Of course, protein needs are not in one size to suit everyone (4). They vary based on your lifestyle, age and wellness priorities (4). Therefore, tracking your intake can help. MyFitnessPal Guide: Protein Edition and Protein Calculator can help you customize your goal and monitor your progress so you can feel sure you give your body what it needs.

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The best vegan protein sources

One of the biggest misconceptions I hear is that you need to eat animal protein to meet your protein needs. However, meeting your protein needs of a vegan diet is certainly possible (1). In fact, plant -based proteins often provide additional nutrients such as fiber, iron and antioxidants (1).

Whole food sources for plant -based protein include pulses (umbrella designation for lentils, beans and peas), tofu, tempeh and edamame (1). Whole grains, nuts, seeds and their butchers can also increase your protein intake when used strategically in meals and snacks (1).

For your convenience, there are plenty of options. Hermetic beans, frozen edamame, preliminary tofu and vacuum -packed lenses can save time in the kitchen.

While I recommend prioritizing Whole Foods, there is a role in protein powders and meat alternatives on a vegan diet (1). These types of foods can help fill in protein holes and make it more convenient to hit your protein targets (1).

Here is a diagram of different vegan protein sources and the protein amount they supply.

By mixing and matching these foods all day, you can help you hit your protein goals while enjoying tasty, nutritious meals (1). And because plant -based proteins often come bundled with fiber and antioxidants, you can get extra benefits for heart, bowel and general health (1).

Protein challenges on a vegan diet (and how to solve them)

Meeting protein requirements on a vegan diet is possible, but it requires some planning and it is not uncommon to run into a few roadblocks (1). Here are some common challenges and how to stay on track.

Challenge: To rely too strongly on processed foods

• Many plant -based eats are aimed at convenience foods such as faux meat, which can help meet protein needs, but do not offer the same nutritional value as whole plant food.

Solution: Batch-PreP Plant-Protein Staples

• Food like tofu, dried beans or lentils can make it easier to build quick meals.
• Keep some healthy convenience items available-as plant-based protein powder and veggie-burgers-but don’t use them as a crutch (1).

Challenge: Does not eat a wide enough variation of plant proteins

• To meet protein needs of a vegan diet, you may need to include a number of plant -based sources throughout the day (1).

Solution: Include different protein sources

• Turn food like lenses, edamame, tofu, tempeh and beans to cover your bases.
• Include grains and nuts to fill protein holes.

About the experts

Brookell White, MS, RD is a food data curator at MyFitnessPal. She served her bachelor and masters at San Diego State University and completed her dietary internship at Sodexo. Her focus areas include metabolism, bowel health, obesity and weight control.

Samantha Cassetty, MS, RD is a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.

Challenge: Doesn’t eat plant protein at every meal

• Skip plant protein at meals can lead to insufficient protein intake (1).

Solution: Ready to eat staples

• Be prepared for time crisis at the last minute with ready to eat staples such as canned beans, quick-prepared tofu and whole grains.
• Stock low veggies with low harbor, as a vegan salad set, so you can build a meal in minutes.

Challenge: chair too vigorous on carbohydrates

• Pasta, rice and bread are light staples, but they should not dominate your plate.

Solution: Focus on part size and balance

• Starch-containing carbohydrates with right size and balances your plate with plant protein and non-padded vegetables (aiming for half a plate value of vegetables).

Tips to reach your protein goals

Getting enough protein on a vegan diet can take some planning, but with a few smart strategies it is completely feasible (1). Here are some tips to help you meet your plant -based protein targets.

Pre-log your meals

“The forefinging of your meals allows you to visualize every meal and snack and see if nutrients are missing,” says MyFitnessPal-registered dietitian Brookell White. “This is especially useful for protein on a vegan diet.” Use the MyFitnessPal app to check your intake and fill in any holes with food rich in protein.

Pre-batch a few staples of high protein

Batch-precious plant protein makes building balanced meals faster, suggests White, which offers these ideas:

• Spicy tofu. Press, cube and marination of tofu in advance for quick stir-fries or grain bowls.
• Roasted edamame. Throw with salt and fried until crispy after a tasty snack with high protein.
• Lupini Bean Dip. With 18 g protein per Cup makes this Mediterranean legumes a fantastic veggie duck (17). Try this version.
• Toasted nuts and seeds. Pepitas, almonds and walnuts add crunch and protein to salads, oats and yogurt.

Don’t skip snacks

Look for them with about 7-10 grams of protein that can help keep you energetic between meals. White offers these vegan settings that all hit the target.

• ½ cup toasted chickpeas (8 g) (18)
• ½ cup cut off edamame (9 g) (13)
• ¼ cup trail mix (7 g) (19)
• Non-Dairy Production Heightin Yogurt (7-10g) (20, 21)

Use protein powder as a backup

Vegan protein powders can help achieve your goals, but they shouldn’t be your only source (1). Instead, use them when your day’s protein needs a boost or when you are struggling to find a suitable protein source for a meal or snack, as in a smoothie or energy time.

Frequently asked questions (frequently asked questions)

The lower line

You can meet your protein needs of a vegan diet – with no meat (or dairy or egg) required (1). The key is to be intentional with your choices. By incorporating a variety of plant -based protein sources, preparing a few staples and keeping protein -rich snacks available, you may find it easier to reach your goals (1).

And when in doubt (or planning ahead), tracking your intake with MyFitnessPal can offer valuable insight. Tools such as the protein calculator and meal logging features can help you customize your goals.

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