How to Get Plenty Of Protein as a Vegan

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Vegans eschew all animal products – a main source of protein. But it's still possible to get the USDA recommended amount with these tasty alternatives.

Warning
Never change your diet without first consulting your physician.

Step 1: Add beans
Add cooked beans -- such as kidney, lima, or navy -- or lentils in place of meat in soups, stews, casseroles, and chili. You can also make bean burgers and lentil burgers for a hearty meal.

Tip
Hummus, made with chickpeas and tahini, is a delicious high-protein spread.

Step 2: Try soy
Try soy and grain-based protein products like veggie burgers, veggie hotdogs, and veggie sausages.

Step 3: Incorporate meat substitutes
Incorporate other meat substitutes into your diet, including bulgar wheat, seitan -- a wheat gluten -- tempeh, which is cultured soybeans, quinoa, and tofu.

Step 4: Substitute dairy
Substitute dairy in recipes with soy milk, soy cheese, and soy yogurt.

Tip
You can make delicious dishes like vegetable lasagne and veggie pizza with soy cheese.

Step 5: Go nuts
Go nuts! Eating nuts and delicious nut butters daily is a great source of protein for vegans.

Step 6: Don't forget the veggies
Remember that most vegetables contain some protein, and often a great deal. Some that are particularly high in protein include artichokes, beets, broccoli, peas, potatoes, and spinach.

Did You Know?
Nine of the essential common amino acids humans require are made in the body; the other nine come from protein in our diet.