If you think vegans don't get enough protein by now, you must be living under a rock.
We have 21 protein-packed vegan meals that will help build all the muscle you want.
What is protein?
Protein is a macronutrient made up of amino acids. Still with us?
Amino acids are sometimes called the "building blocks of life" because they play a part in literally every human function.
Without this extremely important macronutrient, the human population would cease to exist (dun dun dunnn).
Don't worry though, we're going to share some top secret info with you to prevent this from happening.
Types of protein
Some amino acids cannot be formed by our bodies, so we need to get them from our diet (making them... essential).
There are 9 essential amino acids. When they're all together in adequate amounts, we refer to this as a "complete protein."
Our bodies are able to make these amino acids, so we don't have to worry as much about getting them from food.
Do I need protein?
The simple answer is yes. It's important to get enough protein because:
- It can be found in every cell in your body.
- It's necessary for creating hormones, enzymes, neurotransmitters, and antibodies (all great things to have working).
- It helps the body repair and recover.
- It reduces appetite, aiding in weight loss.
- It helps you stay fit as you get older.
How much do I need?
You may be starting to understand how your life really depends on protein. But, how much do you need and where should it come from?
- The current Recommended Dietary Allowance (RDA) for protein varies from country-to-country. In Canada and the US, 0.8 grams per kilogram of body weight is the currently accepted number. For a 68kg/150lb person, this would mean about 54 grams per day.
Sources of plant-based protein
Here are some excellent sources of plant-based protein that will ensure you're building all the muscle you need to stay fit, healthy, and most of all, alive:
- Beans (15g per cup)
- Lentils (18g per cup)
- Peas (8g per cup)
- Tofu (20g per cup)
- Tempeh (31g per cup)
- Soy milk (8g per cup)
- Hemp seeds (3g per tbsp)
- Chia seeds (3g per tbsp)
- Vital wheat gluten (94g per cup)
- Quinoa (8g per cup)
As you can see, there is more than enough protein from plants to ensure you aren't deficient (insert sarcastic tone). All of these meals are packed with protein, fiber, and other important nutrients (there's more to life than just protein).
🥞 Breakfast & brunch
If you try any of these high-protein recipes, please rate them and leave us a comment! Want to stay up-to-date with new recipes? Subscribe to our newsletter or connect with Broke Bank Vegan on social media. Happy eating!