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!