Whether you are thinking about going on a vegan diet plan, or you are already eating vegan, one of the main concerns is, “Am I getting enough vegan protein?” It doesn’t matter which type of diet you follow, the addition of legumes, nuts and seeds gives you a nutritional advantage. Infact, a diet focusing on plant-based protein sources can be beneficial for helping to prevent diabetes, cardiovascular disease and mortality.
Protein is very important for our bodies to function properly. Protein is literally our building blocks, and if you want your body to thrive, you must feed it good quality protein. That being said, it is important to know and understand (contrary to popular belief) that protein isn’t just meat!
How much protein do vegans need? For healthy adults, stick to this conversion:
Body weight x 0.8g = daily protein target. As a general rule, women need about 46g of protein per day and men need about 56g. Looking to gain muscle? Aim for 70-120g per day.
An easy way to think about the amount of protein you should be getting per meal is this:
- Breakfast: 15g protein
- Lunch: 17g protein
- Dinner: 25g protein
- Snacks: 7-10g protein
- Total for the day: 64-67g protein
Now that you know around how much protein you should be eating per day, let’s look at what foods specifically can help you reach your values. All of these foods below are the equivalent to 1 ounce of meat:
- ½ cup cooked quinoa (4g protein)
- ¾ cup cooked lentils (6g protein)
- ¼ cup cooked black beans or chickpeas (4g)
- 4 tablespoons chia seeds (8g)
- 1 ½ tablespoons hemp seeds (10g)
- ¼ cup raw almonds (15g) or 1 tablespoon almond butter
- 1 ½ oz pumpkin seeds (2g)
- 1 ¼ cup brown rice (7g)
- Leafy greens: 5 cups chopped kale or ¼ cup chopped spinach (1g)
- 1 tablespoon spirulina powder (3g)
- 5 tablespoons sesame, sunflower, poppy seeds (7.5g)
Getting enough plant-based protein per day isn’t a hard task, it is simply about knowing which foods have a high protein content so that you can incorporate them into your day. It can be as simple as adding a healthy, protein & healthy fat rich smoothie onto your menu at some point throughout your day. This can be as simple as 2 cups of raw spinach with ½ cup almond milk, ½ cup frozen blueberries, and an organic vegan protein powder. With that simple smoothie, you will be nourishing your body with a quick 15g of plant-based protein! For extra health benefits, you can even add a tablespoon or two of chia seeds. Go nuts!
At Fresh ‘N Lean, our meals are portioned to provide you with adequate plant-based protein to help you reach your daily values. Each meal has anywhere between 12-20g of healthy, plant-based protein. Not only do we focus on the freshness of our meals, but we take into account the nutritional benefits of each ingredient that makes up our dishes. Take a look at our healthy, organic meals here that can be delivered right to your doorstep!