Vegans have higher protein needs than non-vegans (to learn why, click here), yet the typical plant-based diet tends to have far less protein than animal-based diets. To hit your protein target, you’ll need to include plenty of the following:
Protein powder (pea, hemp, rice)
Ready-to-drink protein shakes
Tofu and other soy products
Meat substitutes (popular brands: Boca, Gardein, Tofurky, Beyond Meat, Yves)
Seitan
Tempeh
Protein bars (NuGo, etc)
Beans/legumes (black beans, chickpeas, etc.)
Also, make sure to choose a variety of these protein sources to make sure you’re consuming a full amino acid profile.
If you absolutely cannot hit your protein target, as a last resort you may consider the following two options. Keep in mind that you won’t be eating the ideal amount of protein for your goal since plant-sources are of lower quality, and your progress may be somewhat impaired:
- De-select the vegan option on the diet preferences page of set up.
- Substitute one gram of protein for one gram of carbohydrate. While this is not ideal, it will at least keep your calories in check.
If you’re having trouble hitting your protein without going over on carbs and/or fat, click here.
For some great high protein recipes, check out our 10 Minute Protein-Packed Vegan Spaghetti and Easy Vegan Tofu Pad Thai.