Getting enough protein is essential, as it's an important macronutrient for staying healthy. It supports muscle growth, tissue repair and your immune system. But if you follow a plant-based diet, hitting your daily protein goals can be more of a challenge. Without meat, dairy, eggs or poultry, you have to be more strategic about what you eat.
The good news is that there are plenty of effective ways to meet your protein needs without animal products. From combining plant-based foods to making smart use of high-protein staples like legumes and grains, a well-planned vegan diet can provide everything your body needs. If you're cutting out animal products or just looking to add more plant-based meals to your routine, these tips will help you stay strong and energized.
How do vegans get enough protein?
According to the US Department of Agriculture's current version of Dietary Guidelines for Americans, the recommended daily amount of protein to prevent deficiency is 0.8 grams per kilogram of body weight.
For instance, if you weigh 190 pounds (86 kilograms), you should aim for 68.8 grams of protein per day. Keep in mind that this recommendation applies to average sedentary adults. Older adults and physically active individuals will need slightly more protein each day.
If you follow a plant-based lifestyle, you can reach this recommended amount by adding some of these vegan protein sources into your diet:
Beans
Lentils
Nuts
Seeds
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