While vegans eliminate meat, eggs, and all animal-based products (including milk) from their diet, it may seem that with limited options available, it would be next to impossible for them to fulfill their daily protein requirement. This essential nutrient is important for body functioning as protein deficiency can lead to serious health conditions. Below are some food types that are protein rich and ‘vegan’.
Lentils
Lentils are packed with high-quantity of protein and fibre. Our body requires at least 0.8 grams of protein per kilogram of body weight daily. For example, if you are 60 kgs, your body requires 48 grams of protein everyday, until and unless specified otherwise. One cup of lentil provides about 18 grams of dietary protein. Try to include one bowl of lentil in your daily diet to meet your protein requirement.
Beans
Be it red kidney beans or black beans, they are enriched with protein. One bowl of kidney or black beans fulfills 13-15 grams of your protein requirement and also contains heart-healthy fiber.
Veggies
Green vegetables are packed with protein. Adding spinach, beans, kale, broccoli and green peas in a vegan diet can fulfill the desired protein requirement.
Tofu
Tofu is prepared by coagulating soy milk and then pressing the resulting curd into soft white blocks. This is another best-protein source for vegans as about 100 grams of tofu provides 9 grams of protein.
Soy-milk
Soy milk is a healthy option for vegan diet. One cup of soy milk provides 8 grams of protein, 4 grams of heart-healthy fats, and phytosterols which aid good heart health.
Hemp seeds
Hemp seeds are enriched with protein and are packed with 13 grams of protein in just 3 tablespoons. You can add hemp seeds in your food to get their healthy benefits.