Getting adequate amounts of protein is an obstacle every vegan is faced! Especially those who have just started adapting a Vegan diet. Good news: there are many natural vegan protein options you can choose from! I’ve made a list of 12 protein rich foods (which include many of the ones I recommend in my Vegan meal plan!)
Vegan Protein Options: How to Ensure You Are Getting Enough Protein
One the best ways to figure out if you are taking in enough protein per day is to keep a food log. I recommend using an app like Fitness Pal and login all your meal for a solid five days. Then look back and see how much protein you are taking in and make adjustments accordingly.
For example if you see that you consistently hit 60 grams of protein but need to be at a 100 grams, you know that you need to add 40 grams of protein! Make sure to use a food scale and some measuring spoons and cups to measure your foods before logging in! Please do NOT eyeball your portion sizes as often our eyes are WAY off!
But how do I KNOW how much protein I Should Be Eating
The average females need about 1800 to 2400 calories (some more or less depending on goals). Ideally 20 to 35% of your diet should come from protein. That means the average female needs about 80 to 120 grams of protein per day (or 15 to 25 grams per meal!)
This of course does not consider specific goals and body types. For example a hard gainer looking to build some muscle may require double the amount of protein.
My best advice is to learn to calculate your Base Metabolic Rate (using a BMR calculator) and adjust your protein intake based on your goals. This is something that I teach in my online program. Generally speaking, those looking to gain weight should be hitting 1 to 1.2 grams of protein per lbs of body weight while those looking to lose weight should have 0.8 gram to 1 gram of protein per lbs of body weight.
Know that even as a Vegan (or vegetarian) you should STILL try your best to hit all your macronutrients!
Vegan Protein Options: 13 Natural Protein Rich Whole Foods
- Nuts: Nuts (almonds, cashews, peanuts) deliver anywhere between 3 to 6 grams of protein per serving! Buy some raw nuts and sprinkle them on your morning oats and salad. You can also alo eat natural nut butter.