Interested in trying our FREE 7-day healthy diet plan? Protein foods actually best oats for protein down into 22 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins.

As a vegan, it’s important that all these amino acids are included in the diet to provide optimum nutrition. The key to getting the right amount of protein, and all the necessary amino acids, is to combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli. Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up any deficiency as they are technically a processed food and offer little health benefit. Read more about how to eat a balanced vegan diet. Looking for more information on high-protein foods? Why not check out our high-protein recipes collection and then discover the best vegetarian protein sources to try. How much protein should I eat?

75g of protein per kg of bodyweight per day. So an adult weighing 60kg needs 60 x 0. 75g per day, which is 45g. A person weighing 74kg would need 74 x 0. 75g per day, which is 55g. Can you eat too much protein?

There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. Little research has been conducted into any risks associated with high-protein vegan diets, although it is always important to ensure that there is variety and that attention is paid to vitamin and mineral requirements, especially in pregnancy. Can you get enough protein as a vegan athlete? Being vegan can have its challenges for athletes and those who exercise, as it is important to ensure there is adequate energy and protein, and omega-3 fatty acids, as well as some key nutrients such as vitamin B12, zinc and iron, as well as calorie intake. A recent study by the Journal of the International Society of Sports Nutrition found that vegan diets can be more difficult to maintain and that there may be some issues around digestion and absorption of key nutrients, but with careful management and some supplementation, a vegan diet ‘can achieve the needs of most athletes satisfactorily’. 4g protein, but it’s also known as a complete protein which means it contains all 22 amino acids, making it a great alternative to carbohydrates such as rice and couscous.

Discover the health benefits of quinoa. PulsesA pulse is actually an edible seed that grows in a pod, and this therefore includes all beans, peas and lentils. These make a great, low-fat and affordable source of plant protein and provide plenty of variety. Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g.

Tofu is very versatile as it can be cooked in many ways, including baking and stir-frying, as well as blending it into soups to make them creamier and higher in protein. Learn more about the health benefits of tofu. Nuts and seeds are again very versatile and can be used with meals or as a snack to ensure adequate protein, and energy, is maintained throughout the day. One heaped tablespoon of smooth peanut butter provides just over 3g of protein. Read more about the health benefits of almonds, walnuts and pumpkin seeds. They also work as an excellent replacement to egg in vegan cooking as they are hydrophilic and will therefore expand when soaked in water for about 20 minutes. Discover more about the health benefits of chia seeds.

Buckwheat is becoming increasingly popular and can be found as flakes, groats, pasta and flours, making it an excellent addition to a vegan diet. While oats are a complex carbohydrate, providing slow energy release, they are also an excellent source of protein packing 10g per 100g. Learn more about the health benefits of oats. Find out more about alternative grains. Discover more about the health benefits of asparagus, avocado, broccoli and spinach.