Can you get enough protein on a plant-based diet?

Can you get enough protein on a plant-based diet?

Contrary to popular belief, it is possible to get enough protein on a plant-based diet. While animal products are often slightly higher in proteins and contain what are known as complete proteins, meaning they contain all of the essential amino acids the body requires, combining multiple plant proteins can provide the same nutritional benefits.

Here are some non-meat and non-dairy protein sources and helpful tips you can follow to meet your protein needs on a plant-based diet.

Tofu and Tempeh

Tofu and tempeh are made from soybeans, which are rich in protein. You can use them in a variety of dishes as a replacement for chicken, beef or even eggs. Tofu has a creamier taste, and tempeh has a slightly nuttier taste with a firm texture.

Legumes

Legumes, including beans, lentils and chickpeas, are great sources of plant-based protein that you can add to a wide range of dishes, including soups, stews, salads, curries, chilis, and bean burgers or vegetable burgers. You can even use chickpeas in brownie or blondie recipes by mashing them and combining them with other ingredients.

Edamame beans

Edamame beans are a type of soybean that has a unique taste and are very high in protein. They are perfect for adding to salads and stir fry dishes.

Protein powder

Soy, hemp and rice are common types of vegan protein powders that tend to provide around 15 to 20 grams of protein per scoop. They come in a variety of flavors, so you won’t struggle to find one (or a few) that you love. You can use them in shakes, smoothies, oats and dessert recipes to increase your protein intake.