The average person needs about 40 grams of protein daily. According to the acclaimed documentary Forks Over Knives, vegans average around 70 grams of protein or about 70% more than what is needed on a daily basis. This proves that it’s entirely possible to get substantial amount of protein from a plant-based diet. Let’s look at some of the best sources of protein in a vegan diet.
Beans are an excellent source of protein and are also full of fiber and essential nutrients. They’re also a great meat substitute in dishes like tacos, dips and burgers.
Peas and Lentils
Lentils contain 18 grams of protein per cup and are delicious in dishes like soups, curries and salads. Green peas contain 9 grams of protein per cup. Mixing in a cup of peas to a vegetable medley or rice dish can give you a great boost of protein while remaining low fat and low calorie.
This favorite breakfast grain is chock full of protein at a whopping 12 grams per cup. Try adding some organic raw oats to homemade cookies or granola bars for a boost of filling protein and fiber.
Nuts and Nut Butters
Good old reliable peanut butter has long been a favorite source of protein for vegetarians and vegans. Try mixing it up with a little almond or cashew butter on your whole grain toast instead. Raw nuts make a great snack in the middle of the day and with 5-7 grams of protein per ounce, can help fill you up till dinnertime.
Tofu and Tempeh
Unless you’re avoiding soy, tofu and tempeh are an excellent source of protein, as well as calcium and iron, and work well in place of meat in a variety of dishes. Tofu works well with Asian flavors and is a staple in Thai cuisine. Tempeh, a product made from fermented soy, can be marinated and fried and is a favorite among vegans for its toothy bite.