Why is vegan protein important?

Protein is an essential dietary component for all living organisms. It is an organic compound consisting of chains of amino acids that are key to the body regarding hair, collagen, tissue, and muscles. Without consuming the proper amount of protein, our bodies can’t function properly. Vegan protiens do the exact same thing, but they don’t contain animal products.

How much vegan protein does a person need?

According to several credible sources, this is what the average individual would need to sustain:

• 16 grams for toddlers

• 34 grams for girls

• 52 grams for boys

• 46 grams for women (Age 14 and up)

• 56 grams for men (Age 14 and up)

I find myself feeling great when I get 60-70 grams.

Where do I get vegan protein?

There are tons of vegan meat alternatives on the market today. Many of them spotlight how many grams of protein they have right on the front of the box for you. Be sure to read the labels to make sure you aren’t messing around with any genetically modified organisms. Check out my one of favorites, Plant Meat.

Regarding options, there is tofu, tempeh, and seitan. I like them all, but the one I use the most is Nasoya (Sprouted) tofu. My favorite brand of tempeh is Smiling Harrah.

Aside from meat substitutes, I get protein from vegetables, legumes, nuts, seeds, and a variety of nuts milk.

Vegetables: As you can tell from my Instagram pics, I like leafy greens (collards, spinach, broccoli, and arugula). I always add micro-greens to my salads. Did you know that you can find protein in other vegetables, like potatoes and squash?

Legumes: I like bean sprouts, black beans, black-eyed peas, chickpeas, and hummus. However, with beans, you either need a grain or nuts to get a complete protein. For example, black beans and rice make a whole protein. Since corn is a grain, when you add lima beans you get a complete protein.

Nuts & Seeds: Nuts and seeds can be added to just about anything. I like mixing my nuts with fresh fruit or sprinkling them across my salads. I am not big on seeds, but I will have an occasional sunflower seed or two.

Nut Milk: Almond milk is easy to find and quite popular, but I prefer soy milk. Whichever alternative you choose, watch out for harmful additives such as Carrageenan. EdenSoy is my favorite brand. They don’t have any harmful additives, so it’s one of the few brands I trust. Each serving of EdenSoy has 11 grams of protein per 8 ounces serving (almond milk only has 2 grams). It’s great to have around for making smoothies. I also use it as a milk substitute whenever I bake.

Vegan Curious Book Cover

Are you Vegan Curious? If so, please check out my new book Vegan Curious: Answers, Recipes, and Activities to help you Jumpstart Your Vegan Lifestyle. It goes into the art & science of veganism.  Read my personal story and learn my tips, tricks and some of my favorite recipes.