Vegan Protein Sources
by: Erica Wells, RD
For those who have thought about going vegan as a lifestyle choice but are concerned about how you are going to meet your protein needs, this article is for you.
Protein is a vital part of one’s diet as it plays a major role in the body’s function including muscle building, wound healing and immunity. For those who are vegan, all animal derived products are eliminated from the diet. This does not mean you cannot adequately get the protein that you need as there are many non-animal sources of protein available, including beans, seeds, nuts, soy, and whole grains. Each category houses multiple options to provide plenty of variety in your diet.
Beans: Black, pinto and kidney beans, lentils
Options: vegetarian chili, lentil loaf, black bean “burger”
Seeds: Pumpkin, sesame, chia, flax, sunflower
Options: snack on pumpkin, sesame or sunflower seeds, use chia or flax seeds in recipes such as granola
Nuts: Almond, walnut, pistachio, peanut
Options: peanut or almond butter sandwich, almond milk, pistachios as a snack, add walnuts to a salad
Soy: Soy milk, edamame (immature soy beans in pods), soy product, tempeh
Options: endless options as meat and dairy substitutes, edamame as a snack
Whole grains: Quinoa, whole grain pastas, bread, wild rice
Options: consume quinoa as part of a dish, top whole grain bread with almond butter
The best part about consuming a diet low in animal protein and high in protein that is plant based is that unlike their animal derived counterparts, plant sources contain minimal to no saturated fat and zero cholesterol, which is good for your heart. Hopefully this gives you some ideas to get started!
