“Where do you get your protein from?” is often the first question my non-vegan friends and colleagues ask me, usually with concern in their voice. I hear this question so regularly that I’ve decided to write this post as a useful introduction to plant-based protein sources for those who are still unsure.

Spoiler alert: It’s easy to get enough high-quality protein on a plant-based diet. In fact, there are numerous plant sources available. Unless you’re only eating chips every day, you’ll have a hard time becoming protein deficient, even if you don’t pay special attention to the question, “Am I getting enough protein today?”.

“But Claire, where do you get your protein from if you don’t eat meat and eggs?”

Everyone, every time you tell them you’re vegan

Why Do We Need to Consume Protein?

Protein is an essential nutrient our bodies need to build new cells and maintain and regenerate tissue in organs and muscles. Proteins also synthesise new proteins necessary for various essential functions.

Our bones, nails, hair, muscles, and many other body parts are made up of proteins. About half of the dietary protein we consume is converted into enzymes, which perform essential functions such as digesting food and making new cells.

Proteins are composed of amino acids. Out of the 20 amino acids we need, 9 cannot be produced by our bodies. These ‘indispensable’ amino acids must be consumed in sufficient quantities in our diets.

Why Do People Think You Can’t Get Enough Protein on a Vegan Diet?

In Western societies, we’ve been taught for decades that our bodies absolutely need animal protein to get strong. This myth, especially prevalent in the world of health and fitness, is simply not true. While it is true that animal-derived proteins, such as meat and eggs, are complete protein sources (providing all the amino acids our bodies need in one serving), they are not the only high-quality sources. It was once thought that we needed to eat all 9 amino acids in the same meal. However, we now know that it’s not necessary to eat them all at once, as long as we consume enough throughout the day.

Protein deficiency is very rare in the Western world. In fact, many people in the US, UK, and beyond consume more protein than their bodies need. This excess protein can either be stored as fat or pass through the body unused, putting excess strain on our kidneys and potentially contributing to kidney disease or complications with diabetes.

For more on this topic, I recommend watching the 2018 documentary “The Game Changers,” which debunks many myths surrounding strength, protein, and meat.

What Are the Best Plant-Based Sources of Protein?

Plant-based proteins can be found in beans, soya products, whole grains, vegetables, nuts, and seeds. It’s important to include a variety of sources in your diet to ensure you’re getting enough of all the essential amino acids.

Here are some of the best (almost) complete protein sources:

• Beans: There are many types such as black beans, kidney beans
• Lentils: These come in all shapes and sizes including red, yellow or brown lentils, and black beluga lentils.
• Buckwheat: A versatile grain that is also gluten-free.
• Chia Seeds: Great for adding to porridge, smoothies, or salads.
• Hemp Seeds: A superfood that can be eaten as a snack, added to cereals or consumed as hemp milk.
• Hummus: Delicious and nutritious, made from one of my favourite protein sources – chickpeas.
• Quinoa: A nutrient-dense grain with a unique taste.
• Peanut Butter: Choose brands made from 100% peanuts to avoid unnecessary additives.
• Pumpkin Seeds: Perfect for snacking or adding to salads.
• Rice: Opt for wholewheat, brown or wild rice for a more nutrient-dense option.
• Soya: Found in various forms such as tofu, tempeh, or edamame beans.

Are Plant-Based Protein Sources as Good for You as Animal Protein Sources?

The only real difference between animal and plant protein is the composition of amino acids. While many animal proteins provide all necessary amino acids in one serving, plant-based proteins vary in composition. Therefore, it’s important to combine different plant sources to ensure you get enough of all indispensable amino acids.

In addition, animal proteins often come with unhealthy extras, such as high levels of saturated fat and cholesterol, which are linked to increased risks of heart disease, stroke, and other chronic conditions. In contrast, plant-based protein sources are typically low in saturated fat and cholesterol-free, making them a healthier option all round. Moreover, plant proteins come with beneficial nutrients like fibre, antioxidants, vitamins, and minerals, contributing to overall health and reducing the risk of various diseases. This makes plant-based proteins a superior choice for those looking to maintain a healthy diet without the negative impacts associated with animal proteins.

I hope this post clarifies how to get enough protein when you omit meat, fish, dairy, and eggs from your diet. Protein is abundant in a wide selection of whole plant-based foods that can be more efficient delivery systems than meat or eggs, without the added bad cholesterol or risks of heart disease and stroke. As long as you’re eating enough calories and a variety of foods, vegans do not need to worry about getting enough protein.