How to Get 120g of Protein a Day as a Vegan (+ Recipes) (2024)

FAQs

How to Get 120g of Protein a Day as a Vegan (+ Recipes)? ›

Plant-based proteins: 100 g of nuts like almonds (21 g of protein) or cashews (17 g), 100 g of chia seeds (16.5 g), 100 g of pumpkin seeds (30 g), 100 g of sunflower seeds (20.8 g), 100 g of lentils (24.6 g), 100 g of black beans (6 g), 100 g canned chickpeas (7 g), 100 g of tofu (18.8 g), 100 g of peanut butter (24 g) ...

One of the easiest plant-based high protein swaps is to replace your usual pasta with red lentil pasta. It's made from protein-rich red lentil flour, and I like to make a vegan bolognese with it. Adding soy mince is a game-changer too when you're struggling to eat enough protein.

Tofu, tempeh, and edamame are all made from soybeans and are excellent plant-based complete protein sources. Tofu is made from condensed soy milk pressed into white blocks. It comes in a variety of textures, including: silken.

To realistically consume 120 g of protein a day, try to split your goal into 5 meals (24 g each), or 3 meals (24 g each) with 4 smaller snacks (12 g each). Snack on foods like dried meats, nuts, seeds, yogurt, string cheese, and peanut butter to help you feel energized and reach 120 g of protein daily.

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day.

Beans, lentils and chickpeas have essential amino acids that brown rice lacks. Simply pairing rice and beans will give you a vegan-friendly meal with complete proteins.

The best part about hummus protein is that it provides your body with all nine essential amino acids that are able to produce complete protein – this makes it a much better choice than other sources. You can up the amount you get when you eat humus by pairing it with food that is also high in protein, such as: Broccoli.

Some signs and symptoms of protein deficiency include edema, hair loss, increased hunger, and more severe infections, among others. Protein is one of the body's main building blocks. It plays a key role in the structure and function of muscles, skin, enzymes, and hormones.

What are the top 10 protein foods? ›

Eggs. For every 1 large egg, you'll get about 6g of protein. So, in order to get 100 grams of protein from eggs, you'll need about 16 large eggs.

"Whether you're talking about legumes, beans, seeds, grains, things like quinoa, brown rice, and amaranth — those foods are all rich in robust protein. You even have a fair amount of protein in your broccoli, kale, and cruciferous vegetables."

However, there are many plant-based sources of protein that a vegan person can consume. Nuts, grains, and legumes are protein sources, and they also contain additional nutrients that are beneficial to the body. Certain vegetables and seeds also contain good amounts of protein.

However, for the average healthy person (who is not an elite athlete or heavily involved in body building) it's probably best to keep total protein intake to no more than 2 gm/kg of ideal body weight; that would be about 125 grams/day for a 140-pound person with a normal body mass index (BMI).

What vegan foods are high in protein? Seitan, tofu, beans, and lentils can provide protein in a vegan diet.

Milk, cheese, nuts, beans, and tofu are good sources of protein. You can also try tempeh, veggie burgers, and other meat substitutes. Vegetables also have 3 grams of protein per serving. If you struggle to get enough protein through food alone, a protein supplement may be useful.