By Previnex®
When you’re eating a primarily vegan diet, it’s crucial to find healthy ways to get enough protein. In addition to fresh plant protein sources, one great way to increase and maintain your protein intake is with a high-quality vegan protein powder. You should find one that is pharmaceutical-grade, third-party tested, and contains no additives, gums, emulsifiers, or sugar alcohols. Let’s look at some of the ways you can get at least 100g of protein per day while eating a vegan diet.
How Do Vegans Get 100 Grams of Protein Per Day?
When eating a primarily vegan diet, it’s imperative to eat a well-balanced diet incorporating high-protein foods, whole fruits and vegetables, and healthy fats and carbs. One of the main risks of eating a vegan diet is nutrient deficiency. In particular, it can lead to deficiencies in Vitamin B12, Omega 3 fatty acids, Calcium, Iron, and Magnesium. Eating a well-balanced diet can help with this!
Combining different protein-rich vegan foods is one way to ensure you get the most protein and nutrients in your diet. Legumes, seeds, nuts, and protein sources like tofu and tempeh are great ways to get protein. Whole grains like oatmeal, rice, and quinoa are a good way to get carbs without only eating bread. Since consuming dairy is not part of a vegan diet, you can get calcium in collard greens, spinach, and kale.
Adding a high-quality protein powder like Nourify® PLUS into your diet is key for getting not just protein but other essential nutrients. Available in both vanilla and chocolate, Nourify® PLUS boasts 10-20+ grams of protein per serving, as well as essential nutrients like Vitamins A, C, D, E, B6, and B12, Thiamin, Riboflavin, Biotin, Calcium, Iron, Zinc, and so much more. It also has one billion probiotics with digestive enzymes per serving!
What Vegan Protein Has the Most Protein Per 100g?
Not all protein is created equal, but there are still plenty of protein options for a vegan diet. Since eating a vegan diet means you’re not getting the nutrients from animal products like meat, dairy, and eggs, it’s crucial to find a good combination of food items—make sure to combine complete and incomplete protein sources to get the most out of your food!
Protein-Dense Vegan Foods
Some of the most protein-dense vegan foods are:
-
Seitan - also known as wheat meat, it has 25 grams of protein per 3.5 oz, and closely resembles the look and texture of meat!
-
Soybean sources - tofu, tempeh, and edamame all have between 12-20 grams of protein per 3.5 oz, and are also high in iron and calcium, as well as other nutrients.
-
Lentils - a great source of protein and fiber, lentils have 18 grams of protein per cooked cup.
-
Beans - kidney beans, black beans, pinto beans, and chickpeas contain approximately 15 grams of protein per cooked cup. They are also rich in other vitamins and minerals, as well as a good source of carbohydrates.
-
Hemp seeds - these little seeds boast 9 grams of protein per 3 tablespoons. They’re also high in magnesium, iron, calcium, zinc, and selenium, and are a good source of healthy fats.
-
Nuts - in all their forms, raw nuts, nut butters, and even seeds are a great source of protein. One ounce of nuts contains approximately 5-7 grams of protein. They are also rich in other nutrients like fiber, healthy fats, iron, calcium, and more.
-
Amaranth and Quinoa - one of the best things about these grains is that they are both complete sources of proteins, meaning they have all nine essential amino acids. They each boast 8-9 grams of protein per cooked cup!
How Do Vegans Get Most of Their Protein?
Getting enough protein when eating a vegan diet heavily depends on the source. Nuts, seeds, and legumes are a great source of protein, fiber, vitamins, and minerals. Nuts are not a complete protein, but can be combined with other protein sources to create complete proteins. It’s also important to consume complete proteins like quinoa and tofu—this ensures you get all the essential amino acids you need for your body to function optimally. These sources also pair well with other vegan protein sources like lentils and beans.
How Can I Get 100g of Protein Easily?
The best way to get 100g of protein is to eat a variety of protein-rich foods and use high-quality vegan protein powder. It’s about finding variety and combining those protein sources to create complete proteins and high-protein meals: tofu, quinoa, and veggies make a great bowl; an apple with almond butter makes a great snack; protein granola with coconut yogurt is good for breakfast or a snack (and adding things like chia and hemp seeds is a small way to pack a big nutritional punch!); protein pasta for dinner with a side salad or roasted veggies make a great dinner; protein powder brownies for dessert—eating a vegan diet is possible when you do some meal planning to prepare your meals and snacks for the week!
Conclusion
Eating a healthy, well-balanced vegan diet is possible as long as you weigh the pros and cons. And whether you eat plant-based or not, finding a high-quality, delicious, nutrient-packed vegan protein powder is an excellent way to get more protein in your day! Nourify® PLUS is a pharmaceutical-grade vegan protein powder made of a pea and brown rice protein blend. It boasts 10-20+ grams of protein per serving, contains probiotics with digestive enzymes, and is chock-full of other nutrients, vitamins, and minerals. Available in both vanilla and chocolate, Nourify® PLUS is a delicious addition to protein shakes, smoothies, and baked goods (or even overnight oats). Grab yourself a bottle today!
