How to increase protein intake in a vegan diet

by Only Plant on May 17, 2022

How to increase protein intake in a vegan diet


The vegan diet has been gaining in popularity in recent years. More and more people are choosing to ditch animal products in favor of plant-based options. There are many reasons why someone might choose veganism, whether it be for ethical, environmental, or health reasons. Whatever the reason, it's important to make sure that you're getting enough protein in your vegan diet.

Protein is an important macronutrient that helps with muscle growth and repair, as well as other bodily functions. It can be found in both animal and plant sources, but some vegan-friendly sources are better than others. In this article, we'll give you some tips on how to increase protein intake in your vegan diet.


How to increase protein intake in a vegan diet

If you're vegan and struggling to get enough protein in your diet, don't worry, you're not alone. It can be tricky to get enough protein on a vegan diet, but it's possible. Here are some tips on how to increase your protein intake without eating any animal products.



  1. Eat more beans and legumes.

Beans and legumes are excellent sources of plant-based protein. Try incorporating them into meals by making a vegan chili or adding them to soups and salads. You can also make a delicious vegan black bean burger or lentil loaf. This can be a great source of plant-based protein as it contains all nine essential amino acids.


  1. Eat more nuts and seeds.

Nuts and seeds are other great sources of vegan protein. Try adding them to your breakfast oatmeal or yogurt, sprinkle them on top of salads, or use them to make homemade energy bars. almonds, cashews, pistachios, sunflower seeds, and flaxseeds are all good options. You can also get a protein boost by consuming nut butter made from these same nuts and seeds.


  1. Include tofu and tempeh in your diet.

Tofu and tempeh are two more soy-based vegan protein sources that are worth including in your diet. Both are made from soybeans, but they differ in texture and taste. Tofu has a soft, custard-like texture, while tempeh is firmer and chewy.

Tofu and tempeh can be used in a variety of recipes, such as stir-fries, salads, soups, and sauces. They're also good vegan protein options for those who are looking for meat substitutes. It contains all the essential amino acids your body needs to function properly. 


  1. Eat vegan protein-rich whole grains.

Whole grains are a good source of vegan protein, as well as fiber, vitamins, and minerals. Some vegan protein-rich whole grains include quinoa, buckwheat, farro, amaranth, and teff. These grains can be cooked and used in a variety of dishes, such as salads, pilafs, soups, and stews.

You can also find vegan protein in whole-grain bread and pasta. Look for ones that are made with 100% whole wheat or another vegan protein-rich grain, such as quinoa or buckwheat.


  1. Use vegan protein powders.

If you're looking for a quick and easy way to increase your vegan protein intake, consider using protein powders. These can be added to smoothies, baked goods, or simply mixed with water or plant-based milk.

There are many different types of vegan protein powders available, such as those made from pea, hemp, rice, or soy protein. Be sure to read the label carefully to make sure the powder you select is free from animal products and other allergens.


6 . Incorporate vegan protein-rich snacks.

If you're looking for a snack that will help you up your vegan protein intake, look no further than vegan jerky, energy bars, or nuts and seeds. There are many vegan-friendly options available that are high in protein and low in unhealthy fats. It will offer you a vegan alternative to traditional snacks that are often high in saturated fats and cholesterol.


  1. Add sprouts to your salads and sandwiches.

Sprouts are not only a great source of vegan protein, but they're also an excellent source of vitamins, minerals, and fiber. Add them to your salads or sandwiches for a nutrient-rich boost. You can also add sprouts to soups or stews for an extra protein punch.


  1. Enjoy vegan-friendly versions of traditional protein-rich foods.

There are many vegan-friendly versions of traditional animal-based proteins like beef, chicken, and fish. These products are usually made from soy, wheat gluten, or pea protein and are often fortified with vitamins and minerals. They are usually low in fat and calories, and they're a great source of plant-based protein.


  1. Soybeans are a vegan powerhouse.

Soybeans are a complete protein, which means they contain all the essential amino acids your body needs. They're also an excellent source of fiber, vitamins, and minerals. You can enjoy soybeans in many different ways, including edamame, tempeh, tofu, and soy milk.


  1. Get enough calories and nutrients.

In addition to protein, it's important to get enough calories and essential nutrients like vitamins, minerals, healthy fats, and fiber. A well-rounded vegan diet should include a variety of whole plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds. Make sure to eat a variety of colors and include plenty of leafy greens.



Plant-based protein sources are an important part of a vegan diet. By including a variety of these foods in your diet, you can ensure that you're getting all the nutrients your body needs. Soy, quinoa, and beans are just a few delicious and nutritious options to choose from.

 When combined with other whole plant-based foods, they can provide everything you need for a healthy vegan diet. With a little planning, it's easy to make sure you're getting all the nutrients you need on a vegan diet.