The more I study about what it means to be vegan, the more I notice the classic debate about getting enough protein. I must admit, I had been sold the same spiel about animal protein being the primary and best source of protein for our healthy human bodies. Now that I’ve made changes to 90 percent of what I consume on a daily basis, the health benefits are more numerous than I expected.

Plant-based protein is an idea whose time has come.

Vegans and vegetarians often hear that knee-jerk reaction question, “But how do you get your protein?” And I silently ask, where would you like to get your silly slap? How many people do you know insist that, without meat, vegans have got to be deficient? This argument used to convince many vegans faddists about the health dangers of their diet. Even nutrition stores will approach vegans with protein supplements. Nevertheless, it is a proven fact that vegans naturally get plenty of every nutrient they need when they eat a balanced, plant-based diet.

Proven fact: #Vegans naturally get plenty of every nutrient needed from a balanced, #plantbased diet. Click To Tweet

What plant-based foods have this key essential to aminos?

Many whole, plant-based foods contain the necessities that your average joe would not typically expect. In addition, the U.S. Food and Drug Administration advises that each person only needs roughly 0.4 grams of protein per pound of their weight each day.

Opinions keep popping up that plant proteins are different from their meat counterparts.. Yes, they are different, but not in the way many people believe. With a varied plant-based diet, we can find all of the essential vitamins we require. See what Beyond Meat has to say about it:


In terms of components, there is no different between animal and plant proteins. They are both made up of amino acids, and they both contain the same 22 amino acids. However, the ratio of these amino acids is different.

It is commonly cited that “plant foods aren’t complete proteins,” meaning that they don’t contain all of the essential amino acids. Well, this isn’t exactly true because there are plenty of vegan complete proteins, like pumpkin seeds, chia seeds, and hemp seeds. But it is true that meat is more likely to contain all the essential amino acids.

Does this mean that vegetarians and vegans won’t be able to get all of their essential amino acids? Absolutely not.

Most people don’t eat the same thing all day long. So, while it may be true that peas are lacking in the essential amino acid methionine, foods like peppers, spinach, shallots, and tomatoes all contain this amino acid. So long as you eat a variety of foods, you are bound to get all of the essential amino acids you need.

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The average person, vegans included, should aim to consume about 0.40 grams per pound of body weight each day. This amounts to almost 10 percent of our daily caloric consumption. So, for example, an average 180-pound male vegan should consume 74 grams of protein each day.

Vegans find their aminos in 10 ways

  1. Grains contain what you’re looking for. Wheat, rye, barley, corn, and rice, to name a few, all contain countable measures. Think about all the grains you eat every day. We find six grams of protein in a serving of oatmeal. Two slices of whole wheat bread has seven grams. One cup of brown rice contains five grams of protein.
  2. Legumes – beans, peas, and lentils – all carry rich sources of protein. One cup of kidney beans has 13 grams of protein alone. One cup of lentils provides even more at 18 grams.
  3. Nuts, such as walnuts, almonds and nut butters, are major sources. Even though peanuts are, in fact, in the legume family, they typically are identified as a nut. Two tablespoons of almonds contain 4 grams of protein, and two tablespoons of peanut butter contain 8 grams.
  4. Seeds have protein, even though we don’t typically eat them in large quantities. One tablespoon of pumpkin seeds contains two grams of protein, and a tablespoon of flax seeds contains 1.5 grams.
  5. Vegetables, too, are a great way to get protein. One cup of broccoli contains four grams of protein. One cup of portabella mushrooms contains five grams. Eight ounces of spinach provide six grams.
  6. Fruit also contains a considerable amount of protein. You may be surprised to see that a fruit salad has a healthy serving.
  7. Tofu provides an impressive 20 grams of protein per cup. The suggested serving at only ½ a cup still offers an easy 10 grams of protein.
  8. Soy Milk has seven grams per cup. Soymilk is a delicious source for your daily quota.
  9. Veggie Burgers and Other Meat Substitutes are becoming increasingly popular, especially “veggie” burgers made for vegans. Did you know that one veggie patty can provide you with a whopping 10 grams or more of what you’re looking for?
  10. Quinoa is considered the king of whole grains. A cup of cooked quinoa will get you 18 grams.

The Key Is A Varied Diet

As you can see from the list above, a vegan can easily consume the proper amount of essential proteins. Let’s say for breakfast you have a cup of oatmeal and a guava, for lunch you have a veggie burger with soy milk, for a snack, you have some peanuts, and for dinner, you have lentil salad with spinach, half a cup of cooked tofu, and kidney beans. That adds up to over 80 grams of protein, well over the recommended daily amount.



Looking for a fun Father’s Day gift for a Vegan Dad?  Check this out

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