How to Increase Your Protein Intake as a Vegan

How to Increase Your Protein Intake as a Vegan

Have you been wondering how to increase your protein intake yet feel frustrated because you don’t know what foods to add to your diet?

It can be difficult to make a lifestyle change when you’re used to getting protein by eating meat and dairy. The good news is that there are many different plant-based foods that are loaded with protein.

Read on and we’ll tell you about easy and fun ways to increase protein in your diet.

Why It’s Difficult to Get the Protein You Need

Many people don’t realize that they’ll need between two and two and a half grams of daily protein intake per kilogram of body weight per day in order to support ideal muscle growth. Since most plant-based foods are lower in protein than foods such as meat and dairy, it makes sense people often struggle to get the protein they need to be healthy.

On top of this, those who do not eat lots of meat tend to eat fewer calories than most omnivores do, which increases the chances that they are not getting enough protein. Many plant-based proteins are also incomplete, meaning that they don’t contain all of the nine essential amino acids.

How to Know if You’re Not Getting Enough Protein

One sign that you’re not getting enough protein is swelling. It’s usually something that you’ll notice in your abdomen, your legs, or your hands. The reason for this is that your blood needs protein in order to prevent fluids from building up in your limbs. When you don’t have enough protein, parts of your body might therefore swell with fluids.

People lacking protein in their diets also experience mood swings. Since proteins give the body amino acids, and you need amino acids in order to grow neurotransmitters, protein deficiencies are likely to change your mood.

Other signs that you’re not getting enough protein include nail and skin problems, weakness and fatigue, and hunger.


One of the essential amino acids that are often missing from plant-based foods is leucine. This is an especially important amino acid for those who are trying to build muscle because it supports muscle growth and it helps your body to recover after working out.

Even though there are many plant-based foods that do contain leucine, these foods are often difficult to find. This is why many people who are building muscle choose to add protein to their diets by adding protein powder to their meals.


People are wrong who say that plant-based foods are not rich in protein. The truth is that there are many easy-to-find foods that are rich in this important nutrient.


No matter what kind of beans you choose to eat, you can rest assured that they all have about the same amount of protein per pound of weight. On top of that, they also have around seven grams of fiber, which is also important for your body.

People often choose to include beans as a staple to their diet because they are known to decrease cholesterol and grow healthy bacteria in the gut.


No matter what type of color they are, every half cup of lentils that you eat will add about twelve grams of protein to your food. They are a great option for increasing protein in your diet because of their versatility.

You can add them to popular and easy-to-make dishes such as tacos, curries, stir frys. They are also easy to find at grocery stores that sell bulk foods.


Many people don’t realize that edamame is actually soybeans which are usually boiled and steamed. It’s a great option if you feel like cooking up an appetizer that’s rich in protein.

You might also be surprised to find out that every cup of edamame has an incredible eighteen grams of protein. What’s even better is that it’s a complete protein. This means that it’s a great staple food to add to your diet.


Of all nuts that you can eat, peanuts have the highest amount of protein with eighteen grams for every half-cup serving. Almonds and pistachios are also rich in protein, though they have less than peanuts do.

Sunflower seeds and pumpkin seeds are great nuts to add to your diet, but hemp seeds are better since they have about ten grams of protein for every ounce that you eat.


Did you know that nutritional yeast is an ingredient to many popular kinds of vegan cheese? It’s a great food to have lying around the kitchen because it’s also high in B vitamins.


Meat substitutes are more popular than they’ve ever been. With this rise in popularity, many brands are starting to offer exciting options for those who are craving meat substitutes.


Tofu, a meat substitute that is made of soybeans, is something that you can add to many different kinds of meals. It has about ten grams of protein for every four-ounce serving and you can find it at pretty much any supermarket.


With advances in food science, there are many plant-based products that you can find at your supermarket that imitate the texture and feel of meat.


Even though increasing your protein intake can be a difficult thing to do, the benefits are rewarding. There are many foods that are easily available which are loaded with protein.

If you want to find out more about what it takes to increase your protein intake, don’t hesitate to contact us. We are here to support you with whatever you need.