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What Are Vegan Sources of Protein?

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One of the most important things to learn before you switch to a vegan diet is what food you need to eat to get enough protein in your diet. The recommended daily allowance (RDA)  is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.  This means 66 grams of protein per day for an adult weighing 165 pounds (75 kg).

What happens to my health if I don’t get enough protein?

Protein is the building block of our skin, muscles, hormones and enzymes. Another role of protein is to help repair tissues that were damaged by exercise.

Protein deficiency can lead to various health problems. Also, when our protein intake is low over a long period of time it can cause subtle changes in our body that will affect negatively our wellbeing. These are some common symptoms of mild to moderate protein deficiency every vegan should watch:
– skin, nail and hair problems
– loss of muscle mass
– weak bones (risk of fracture)
– impaired immune system

What are the best sources of plant-based protein?

These are some easily accessible sources of plant protein: almonds, broccoli, chickpeas, kale, lentils, peanut butter, peas, potatoes, rice, soya milk, spinach, tofu, whole wheat bread (especially spelt and teff), hempseed, spirulina, oats and oatmeal.


Here is an example of a Vegan dinner that contains 25 g of protein:

5 oz firm Tofu12 g
 1 cup cooked Broccoli4 g
 1 cup cooked Brown Rice5 g
 2 Tbsp Almonds4 g

This means that 1/3 of daily recommended allowance can be easily received in one vegan meal. However, if your breakfast and lunch are neglected or skipped over due to a busy schedule, there is a solution too: a high-quality vegan protein powder that can be added to meals, smoothies or vegan milkshakes.

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