A vegan diet can be incredibly healthy and nutritious, but one of the biggest concerns is whether it provides enough protein. Protein plays a crucial role in maintaining good health and fitness. It is important to consume adequate amounts of protein through a balanced diet or supplements, especially for those who are physically active.
The benefits of protein include facilitating muscle growth and repair, weight management through satiety and satiation, building and maintaining strong bones, boosting your immune system so you can fight infection and disease, a healthier heart and of course, improved athletic performance.
Below we have listed a range of protein-rich plant-based foods so you can better achieve your health and fitness goals:
Eat a variety of legumes: Legumes such as beans, lentils, peas and chickpeas are a great source of protein. They are also high in fibre, vitamins, and minerals. Try incorporating legumes into your meals regularly, such as adding black beans to a salad or making a lentil soup.
Consume nuts and seeds: Nuts and seeds are another excellent source of protein. They are also high in healthy fats and fibre. FWD FORM Lean Vegan Protein contains a mix of watermelon and pumpkin seed protein (along with pea protein - bonus!) that’s easy on the tummy and provides 23g of protein per serving. Tip: Sprinkle almonds, cashews, chia seeds or flax seeds on top of your daily protein smoothie for an extra hit!
Incorporate soy products: Soy products such as tofu, tempeh, and edamame are all great sources of protein. They are also versatile and can be used in a variety of dishes, from stir-fries to your morning avo smash.
Choose whole grains: Whole grains such as quinoa, brown rice, and whole-wheat pasta also contain protein. They are high in fibre and other important nutrients. Try swapping out white bread and pasta for whole-grain options to increase your protein intake.
Don't forget about vegetables: While vegetables may not be as high in protein as other plant-based foods, they still contribute to your overall intake. Broccoli, brussels sprouts and spinach are all examples of vegetables that contain protein.
Our favourite protein-rich smoothie recipe:
- 1 x Frozen Banana
- 1 x Scoop of FWD FORM Vanilla or Salted Caramel Lean Vegan Protein
- 1 x Tablespoon of Natural Peanut Butter
- 1 x Tablespoon of Chia Seeds
- 1 x Medjool Date
- Soy Milk (or any protein-rich plant based milk)