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Nutrition

Increase Your Protein Intake | Vegan Nutrition

Many people view lean meat and fish as their primary source of protein. But it is a myth that vegetarians and vegans miss out. There is a whole host of plant-based options that give your body the protein it needs to build muscle and aid recovery. If you think you can’t be a bodybuilder and lift weights, think again.

Vegetarian and vegan lifestyles can be incredibly healthy, with little-saturated fat. They are also beneficial to the environment, as farming for meat is a key contributor to the gases that cause climate change.

Fancy giving it a go? Here are our favorite protein sources that you can enjoy:

Quinoa

This little grain may get mistaken for couscous, but it is packed with protein. Just 1 cup of quinoa will give you 8g of protein. Not bad! Quinoa is very versatile. It’s mild and nutty flavor goes well with most flavor profiles, as a base for a spicy curry, or in a chilled summer salad.

Soy Beans

These are little green powerhouses when it comes to protein. Whether you eat them dry roasted as a snack, or add them to your stir-fry, you’ll send your protein intake soaring. You can get up to 21g of protein per cup of soybeans depending on how you serve them. Soy milk is also a good option and is very easy to incorporate when you swap it for your normal dairy choices.

Hummus

Homemade hummus containing garbanzo beans and tahini is a delicious form of protein. Use it as a dip for chopped peppers and broccoli stems, and you’ll have a filling snack that’s super moreish. Hummus also makes a tastier alternative to milk or egg-based spreads like mayonnaise and butter.

Vegan Protein Shakes

A quick and easy way to get your vegan protein on the go is with our Myprotein range of shakes. Simply take them on the go and shake with water et voila, perfect post-workout recovery. You can also mix these into fruit smoothies or add to your porridge to give an extra boost.

Spinach

People often forget that veggies can be a source of protein too. Steam your spinach to retain the maximum amount of vitamins and minerals. Spinach makes a great base for salads, and also works well with tons of hot dishes.

Peas

Peas are an often forgotten source of protein. They provide 8g of protein per cup. Buy them frozen to have a protein packed side dish on hand whenever you need it. You can even use peas to bulk out carbs like rice and make them more protein friendly.

Nuts

Nuts are an excellent source of protein. They make satisfying snacks, toppings and additions to meals. Grab a handful of almonds, or include a teaspoon of nut butter in your smoothies to reap the benefits. Peanut butter can provide 3.5g of protein per teaspoon, so even a little taste is worth it.

Could You Go Meat-Free?

More and more people are adopting a vegan or vegetarian lifestyle. Initiatives like Meat-Free Mondays encourage people to incorporate vegetarian meals into their week, building confidence to make the break from animal products.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Master of Science in Sport Physiology and Nutrition. She puts her passion into practice as goal attack for her netball team, and in competitive event riding. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/.


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