How To Get Enough Protein On a Vegan Diet (Without Supplementing)

Much is made about the amount of protein which vegans need in their diet and in actual fact, there are a great many people who are far too obsessed with how vegans in particular, can get enough protein into their daily lives. Protein, whilst important, is not the big issue that many make out and we don’t actually need huge quantities of it in our diets.

The general consensus is that for every 10 calories we take in, 1 of them should be protein and the DRI recommend that we take on 0.8 grams of protein for every kilogram that we weigh. Now, naturally this depends on the kind of protein which we take on, and for what we need the protein, athletes for example will look to take on more. The point here is that vegans can easily achieve the amount of protein which is required, and here are some of the places that vegans can get their protein, without relying on supplements.

Lentils, Beans and Legumes

Naturally the amount of protein which each bean, lentil and legume has, will vary from product to product but vegans can be safe in the knowledge that these foods are packed with the protein which you use. Legumes, beans and lentils are very flexible, they can be added to foods without problems and they can help to boost your daily intake of protein. Just one cup of kidney beans for example can have as much as 13.5 grams of protein.

Tofu/Soy Products

Tofu and other similar soy products are very much favored by vegans because of their taste and texture, perfect when it comes to replacing meat. On top of the texture and the taste, these soy products are full of protein and can help vegans to achieve their daily protein goals. In these products you can also get a good amount of B-12, calcium and iron. To give you a rough idea, half a cup of tofu contains 10 grams of protein.

Nuts and Seeds

Nuts and seeds make great additions to your meal and they can be also used as a hunger-killing snack. Nuts and seeds also pack in plenty of protein and whilst they shouldn’t be your main source of protein, they can really help to boost your daily intake. Nuts and seeds are high fat which means that you shouldn’t rely on them too heavily, a few portions per day however can do wonders and ensure that you are getting the right amount of protein.


A cup of quinoa contains almost 18 grams of protein, a great daily amount, which you will get from eating this delicious meal choice. Quinoa is so flexible that it can be worked into any meal or salad, the grains absorb all flavors and add some extra to really compliment the dish. On top of the taste, you can be safe in the knowledge that you are getting the protein which you need.

As you can see, there is no great difficulty for vegans to get their protein, it is just about getting the section right.