The Vegan Protein Guide
Protein is one of biggest concerns for people when first going vegan, and for good reason! It is essential for muscle building and repair, managing blood sugar levels, neurotransmitter production for stable moods, healthy immune function and keeping us feel fuller for longer for healthy weight management.
Signs your body is asking for more protein
You experience fatigue & low energy levels
You have difficulty maintaining lean muscle mass and experience muscle weakness
You suffer with thinning hair, hair loss and brittle nails
You have dry skin that heals slowly
You have a large appetite and feel hungry not long after meals
You experience sugar cravings
You have frequent colds and don't recover quickly
You experience anxiety, depression, OCD and/or difficulty sleeping
How much protein do you need?
It is recommended that protein should make up 10-35% of your total daily calorie intake. The average adult should aim for about 1.5g of protein per kilogram of body weight (1.5g/kg) to meet basic protein needs.
eg. 65kg x 1.5g protein = 97g of protein daily
This roughly equates to about 30g of protein per main meal and around 5-10g of protein in your snacks.
What are the best sources of plant-based protein?
tofu
tempeh
edamame beans
lentil pasta
textured vegetable protein (TVP)
vegan protein powder (I recommend the Nutra Organics Clean Protein)
Other sources that are high in protein but should not be your main source include (i like to call these protein boosters):
beans and legumes (chickpeas, lentils, black beans, kidney beans, cannellini beans)
nuts & seeds (chia, hemp, almonds, cashews, walnuts, peanut butter)
High Protein Vegan Day on a Plate
Breakfast - Choc Peanut Butter Protein Smoothie
Snack - Roasted Edamame Beans & Seaweed Snack Pack
Lunch - Tofu and Salad Sandwich on High Protein Bread
Snack - Berries with a handful of mixed nuts
Dinner - Tofu and Edamame Bean Sushi Bowls
Snack - Protein Cookies
Want the recipes? Download your FREE copy of The Daily Vegan Checklist for my Vegan Protein Guide + high protein recipes and snacks!