How to Get Plenty Of Protein as a Vegan
Vegans eschew all animal products – a main source of protein. But it's still possible to get the USDA recommended amount with these tasty alternatives.
Instructions
- : Never change your diet without first consulting your physician.
- Step 1: Add beans Add cooked beans -- such as kidney, lima, or navy -- or lentils in place of meat in soups, stews, casseroles, and chili. You can also make bean burgers and lentil burgers for a hearty meal.
- TIP: Hummus, made with chickpeas and tahini, is a delicious high-protein spread.
- Step 2: Try soy Try soy and grain-based protein products like veggie burgers, veggie hotdogs, and veggie sausages.
- Step 3: Incorporate meat substitutes Incorporate other meat substitutes into your diet, including bulgar wheat, seitan -- a wheat gluten -- tempeh, which is cultured soybeans, quinoa, and tofu.
- Step 4: Substitute dairy Substitute dairy in recipes with soy milk, soy cheese, and soy yogurt.
- TIP: You can make delicious dishes like vegetable lasagne and veggie pizza with soy cheese.
- Step 5: Go nuts Go nuts! Eating nuts and delicious nut butters daily is a great source of protein for vegans.
- Step 6: Don't forget the veggies Remember that most vegetables contain some protein, and often a great deal. Some that are particularly high in protein include artichokes, beets, broccoli, peas, potatoes, and spinach.
- FACT: Nine of the essential common amino acids humans require are made in the body; the other nine come from protein in our diet.
You Will Need
- Beans and lentils
- Veggie burgers
- hotdogs
- and sausages
- Bulgar wheat
- Seitan
- Tempeh
- Quinoa
- Tofu
- Soy milk
- soy cheese
- and soy yogurt
- Nuts and nut butters
- High-protein vegetables
- Hummus (optional)