5 Tips for Increasing your Protein Intake When you're Vegan

Healthy eating
Plant-based diets
vegetable protein on a tortilla, nacho-style

A vegan diet, which excludes all animal-based foods, requires careful planning to avoid nutrient deficiencies. Low intake of protein, energy, and/or certain vitamins and minerals (e.g., iron, calcium, etc.) can have a negative impact on health. However, a well-balanced vegan diet poses no health risks.

Proteins play an essential role in the body, contributing to muscle synthesis, immune defenses (antibodies), and numerous other reactions. They are also satiating. Here are 5 tips to increase your protein intake:

1. Include a Protein Source in Every Meal

Make sure to incorporate between 20 and 40 grams of protein in each meal. Here are some interesting plant-based protein sources:

  • Legumes (lentils, chickpeas, beans)

  • Tofu and tempeh

  • Textured soy protein

  • Quinoa and buckwheat

  • Seeds and nuts

2. Opt for Protein-Rich Snacks

Snacks help maintain energy levels throughout the day and prevent arriving at meals feeling overly hungry. Choose snacks that combine a source of fiber-rich carbohydrates with a protein source. Here are some ideas:

  • Plant-based yogurt with chia seeds

  • Vegetable sticks with hummus

  • A handful of nuts and dried fruits

  • A protein smoothie made with plant-based protein powder


3. Choose Protein-Rich Starchy Foods

Diversify the sources of starchy foods on your plate by opting for nutritious options rich in protein:

  • Oats and buckwheat

  • Spelt or whole grain pasta

  • Quinoa

4. Play with Flavours

To avoid meal monotony, don't hesitate to experiment with spices and sauces. They can transform your dishes by adding a variety of flavours. If you're lacking ideas, visit our website to discover new, easy, and quick vegan recipes.

5. Meal Prep in Advance

With a busy schedule, it can be challenging to eat healthily and balanced every day. Planning is the key to avoid making less nutritious choices. Check out the article "5 Tips For Good Meal Plan" to learn more about this topic and facilitate your vegan meal preparations.

In conclusion, increasing protein intake on a vegan diet is entirely achievable by incorporating protein sources in every meal, choosing protein-rich snacks, opting for protein-rich starchy foods, exploring new flavors, and planning meals in advance. With a balanced and diverse diet, it is possible to support your health while following a vegan lifestyle. Don't hesitate to consult a healthcare professional for personalized recommendations. Adopting a vegan diet offers an opportunity to discover new food options while staying true to your beliefs.

Registered Dietitian Nutritionist