Nutrition
Plant Protein Made Simple
Where do vegans get protein? Here’s a joyful, no-stress guide to building satisfying plant-protein meals every day.
The question I get asked most
“But where do you get your protein?” I’ve heard it in so many countries and languages. The beautiful truth is that plants offer plenty, it just helps to know where to look and to include protein foods across your day.
The protein all-stars
Soy foods like tofu, tempeh, edamame and soy milk are some of the most protein-rich plant foods. Lentils, chickpeas, black beans and other pulses are close behind, with fiber as a bonus. Peanuts, nuts, seeds such as hemp and pumpkin, seitan, and whole grains like quinoa all add up too.
You don’t need to combine specific proteins at every meal. Eating a variety of protein foods throughout the day gives your body the range of amino acids it needs.
Easy ways to build it in
- Breakfast: tofu scramble, soy yogurt with hemp seeds, or peanut butter on whole-grain toast.
- Lunch: a chickpea salad, lentil soup, or a bean-filled wrap.
- Dinner: a tofu bowl, tempeh stir-fry, or black bean tacos.
- Snacks: edamame, roasted chickpeas, a handful of nuts.
Listen to your body
Protein needs vary with age, body size, activity, pregnancy and health. If you’re an athlete, pregnant, older, or recovering from illness, a registered dietitian can help you find what’s right for you.
Krystal x
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