Thinking about going vegan, or looking for a protein boost? Rumour has it that vegetarian and vegan diets lack sufficient protein. It makes sense to be concerned: protein is essential for promoting muscle growth and repair.
But before you panic about switching to plant-based, experts agree that a well-planned vegetarian or vegan diet can provide you with all the nutrients you need. That said, certain foods do contain significantly higher protein levels than others, so it pays to plan your shopping list.
How to get your plant-free protein fix
The good news is, if you’ve recently made the decision to cut animal products from your diet, there are a few easy-wins you can add to the menu to top-up your protein stores.
Kajsa Ernestam, in-house nutritionist at health app Lifesum.com, has come up with 11 high-protein foods to tick off your daily quota, so you can focus on saving the world!
Quinoa
Most grains contain a small amount of protein, but quinoa is unique in that it contains more than eight grams per cup and two portions contain a chicken fillet’s worth of protein. Quinoa is also amazingly versatile and can be added to everything from a soup to a salad, or as an alternative to oatmeal in the morning.
Teff
Along with being gluten-free, high in iron and super tasty, teff has also recently been called a superfood and the new quinoa, and is a good source of protein.
Chickpeas
Chickpeas are low in fat and yet high in protein, making them a great addition to your diet. These versatile beans can be added into salads, made into hummus, or tossed with spices and roasted. Add to your lunch and you’ll be sure to get your daily intake of protein. The amount of protein in chickpeas is similar amount you find in eggs, which contains 6-7g per egg.
Beans
Most vegans will already have beans as a diet staple, as it is a perfect source of protein. Beans also contain lysine, an essential amino acid, which helps the body to convert fatty acids into energy. Lysine also helps lower levels of cholesterol and speeds up the body’s absorption of calcium, leading to strong and healthy bones. White beans are especially rich in protein, iron, and fibre as well as being a great source of calcium.
Soy-based products
Soy products such as tofu, tempeh and edamame are good source of protein, but the protein content varies depending on how the soy has been prepared, for example, firm uncooked tofu is richer in protein than softer tofu.
Soy milk
A cold glass of soy milk provides around seven grams of protein and unlike most other plant-based proteins, soy contains all the essential amino acids, making it a complete source of this nutrient. Add to your morning coffee and have a warming glass before bed for a good night's sleep.
Kamut
Kamut is a type of ancient grain (a bit like quinoa), but healthier than the everyday wheat. It has 30 percent more protein than everyday wheat, as well as being a great source of fibre and magnesium. It is also a great source of niacin, which reduces the risk of heart disease, osteoporosis, and high blood cholesterol.
Pumpkin seeds
Eating a handful of pumpkin seeds each day will provide you with the recommended daily levels nutrients such as proteins, amino acids, minerals, fibres, vitamins, and complex carbs. These seeds can be roasted for thirty minutes and added into your lunch salad or sprinkled onto the morning oats.
Nut Butter
Nut butter, such as peanut or almond, is high in protein, potassium, and fibre, making it a healthy but tasty treat or addition to a creamy sauce. Just make sure you chose a vegan brand with as few additional ingredients as possible to keep it healthy.
Chia seeds
Chia seeds have become a health craze for good reason. Packed with as much potassium as bananas, these small seeds contain three times as much iron as spinach and a high quantity of essential fatty acids, making them a great snack.
Buckwheat
The nutritional value of the protein in buckwheat is high making it a good protein source. It is also gluten-free, so a good option for people who are gluten-intolerant. Buckwheat pancakes is a good alternative for normal flour pancakes.
Kajsa Ernestam is the in-house nutritionist at health app Lifesum, a digital health company using tech & psychology to help people live happier, more balanced lives.
Rhalou is a senior digital editor specialising in health and wellness with over eighteen years’ online and print publishing experience. Rhalou has worked for various health platforms including Women’s Health, Men’s Health, Runner’s World, Netdoctor, Women’s Running, Men’s Running, The Running Bug and Women’s Fitness. Covering everything from sexual health to fitness, parenting, marathon running and self-care, Rhalou loves creating fun and accessible lifestyle content and feels strongly about demystifying complex medical jargon and empowering people to better understand their health. Previously, Rhalou was a freelance social media specialist for several major sporting events and race listings including The London Marathon, Breca Swimrun, Findarace, The Westminster Mile and Prudential Ride 100. She has also been a reporter on a local newspaper in remote Scotland, penning breaking news stories about killer otters, cats stuck up trees and the Scottish hill racing scene. Over the years, Rhalou has been lucky enough to run 15 marathons and even a few ultra-marathons. She is still a passionate runner, but these days she can mostly be found at her local parkrun or chasing after her young son.
