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I’m Eating a Plant-Based Diet – How Can I Get Enough Protein?

By Rebecca Gilbert

When my friends first learned that I was following a 100% vegan diet, their first question was, “How do you get enough protein?”  

In response to their genuine concern for my well-being, and for all of us whose families want to make sure that we are eating in a healthy way, I decided to write this article.  It’s wonderful that people care about us, so let’s make sure to tell them we’re ok!

Many people know about nuts and beans, hummus and tofu, but there are so many more choices and sources available.  Did you know that plants actually contain protein?  Yes, mushrooms, carrots and even kale contain protein.  There are many delicious plant-based protein choices out there, and by making conscious choices, you can have a delicious, satisfying and nutritionally balanced meal.

Try sauteed portabello or shiitake mushrooms with peppers and peas over a bed of wilted spinach.  That would give you approximately 12g of protein!

By combining your vegetables with whole grains like quinoa, millet, kamut and brown rice, we really can meet all of our protein needs while eating 100% plant-based (vegan) meals.  Let’s share this article with all the people who love us – it’s time for them to stop worrying! :)

I interviewed Robert Cheeke from Vegan Body Building and Fitness, and Derek Treesize from Vegan Muscle and Fitness, to teach us about good plant-based protein sources, not just for athletes, but for all of us!

I also found useful information from Weightloss for All and the Vegetarian Resource Group to make a chart that shows the protein and fat content of many common vegetables.

Vegetable (100g) about 3.5 oz Protein content (g) Fat (g)
Asparagus 3 less than 1g
Eggplant 1 less than 1g
Broccoli 3 less than 1g
Brussels sprouts 3 1.4g
Cabbage 1 less than 1g
Carrot 0.5 less than 1g
Cauliflower 3 less than 1g
Celery 0.5 less than 1g
Fennel 1 less than 1g
Squash 1.5 less than 1g
Leek 1.6 less than 1g
Lettuce 0.7 less than 1g
Mushroom 2 less than 1g
Okra 2.4 1g
Onion 0.7 less than 1g
Peas 7 1g
Peppers 1 less than 1g
Potato 1.6 less than 1g
Pumpkin 0.5 less than 1g
Raddish 0.7 less than 1g
Spinach 2 less than 1g
Sweetcorn 2.5 1.5g
Tomatoes 2 1g
Turnip 0.8 less than 1g
Watercress 3 1g
Yam 2 less than 1g

 

Protein values may vary between different varieties and cooking methods.

 

8 Responses to “I’m Eating a Plant-Based Diet – How Can I Get Enough Protein?”

  1. [...] or your friends are interested in more information on veggie protein sources please check out a post I wrote on the topic. Today's post will answer a common question: “Isn’t it more expensive to [...]

  2. [...] or your friends are interested in more information on veggie protein sources please check out a post I wrote on the topic. Today's post will answer a common question: “Isn’t it more expensive to [...]

  3. [...] or your friends are interested in more information on veggie protein sources please check out a post I wrote on the topic. Today's post will answer a common question: “Isn’t it more expensive to [...]

  4. [...] is passionate about helping others explore a plant-based life.  You’ll learn tips for an easy transition to a vegan diet and strategies that make it easy to follow a vegan diet at home, at work, and at parties with [...]

  5. ashley says:

    Please post the recipe!

  6. Rebecca says:

    Thanks Paige! It’s actually vegan mac and cheese …. SO good! I make it with unsweetened coconut milk. Hmmm… maybe I’ll post the recipe!

  7. Paige says:

    Thanks for the great article, Rebecca! By the way, what is the picture up top of? It looks really good…

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