Today, we’re diving into the biggest mistakes vegans make with protein. Whether you’re curious about going vegan or already on the plant-based path, this list is your new best mate.
Let’s make sure your vegan journey is smooth sailing and full of flavour!
1. Overlooking Protein Needs
Protein is essential, but many new vegans don’t realise how much they need. It’s not just for bodybuilders! Most adults need around 0.75 grams of protein per kilogram of body weight daily.
To calculate your daily protein requirement, multiply your weight in kilograms by 0.75. For example, if you weigh 60 kg, you would need about 45 grams of protein per day. For the average woman, this is about 45 grams; for men, it’s about 55 grams. Aim for two portions of protein-rich foods like nuts, tofu, or legumes daily.
Read more: How to Avoid Losing Muscle Mass on a Vegan Diet
2. Not Eating Enough Variety
Relying on the same foods every day gets boring pretty quickly. Mix it up to ensure you’re getting all the essential amino acids. Try new recipes and ingredients to keep things exciting.
3. Assuming All Veggies Are Protein-Packed
Newsflash: Not all vegetables are protein-rich. While they’re great for vitamins and minerals, you need to look beyond greens for your protein fix. Think beans and legumes, not just broccoli and spinach.
4. Forgetting About Snacks
Snacking smartly can help you meet your protein goals. Think hummus with veggies, nut butter on apple slices, or a handful of nuts and seeds.
5. Falling for the Protein Powder Trap
While protein powders can be helpful, they shouldn’t be your main source of protein. Whole foods should always come first. Use powders as a supplement, not a replacement.
6. Skipping Breakfast
Not including protein at breakfast is a common mistake, especially for vegans. Starting your day with a protein-rich meal can help maintain energy levels and support muscle health. Try options like a tofu scramble, chia pudding, or a smoothie with plant-based protein powder to ensure a good start to your day.
7. Neglecting Protein Combining
Some plant proteins are incomplete and don’t contain all the essential amino acids. Combine rice, beans, hummus and pitta to make a complete protein.
8. Misunderstanding Soy
Soy is a fantastic protein source, but moderation is key. Don’t go overboard with soy-based products; balance them with other protein sources.
9. Overeating Carbs
Carbs are great, but balance is essential. Don’t fill up on carbs at the expense of protein. Aim for balanced meals with a good mix of macronutrients.
10. Ignoring Portion Sizes
It’s easy to misjudge portions, especially with high-protein foods. Use a food scale or measuring cups to ensure you’re getting enough. Many people think they are eating plenty of tofu or other protein-rich foods, only to find they use much less than the recommended serving size.
11. Not Tracking Intake
Keeping track of your protein intake can be eye-opening. Use apps like MyFitnessPal to ensure you’re hitting your protein goals. You’d be amazed how quickly you can adjust your diet by seeing the numbers.
12. Eating too Much Junk Food
Vegan doesn’t automatically mean healthy. Avoid overly processed foods that are low in protein and high in empty calories. Those vegan crisps might taste great but won’t help you meet your protein needs.
13. Overlooking Nutritional Yeast
Nutritional yeast is a powerhouse! It’s not only a great source of protein but also rich in B vitamins. Sprinkle it on everything for a cheesy flavour boost. You can add nutritional yeast to popcorn, pasta, and even salads to boost their taste and nutritional value.
14. Avoiding Protein Bars
Protein bars can be a handy snack, but choose wisely. Look for bars with minimal ingredients and no added sugars. They’re great for on-the-go protein boosts.
15. Not Experimenting with New Foods
Don’t be afraid to try new foods! Tempeh, seitan, edamame, and hemp seeds are excellent protein sources. Who knows, you might discover new favourites! Many people who initially dislike tempeh find they enjoy it when prepared in a stir-fry or other flavourful dishes.
16. Forgetting About Legumes
Legumes are a vegan’s best friend. They’re versatile, protein-packed and perfect for soups, stews, salads and more. My favourite? A hearty lentil stew that warms you up on those chilly evenings.
17. Underestimating Nuts and Seeds
Nuts and seeds are tiny but mighty. They’re rich in protein, healthy fats and nutrients. Keep a stash for snacks or add them to meals for an extra protein punch.
18. Skipping Protein at Lunch
Make sure your lunch includes a good source of protein. Think lentil soup, chickpea salad, or a hearty quinoa bowl. I used to skip protein at lunch, feeling sluggish by afternoon. Adding protein-rich foods turned my energy levels around.
19. Not Planning Ahead
Meal planning is crucial. Prep your meals and snacks to ensure you’re meeting your protein needs throughout the day. Batch cooking can save time and keep you on track. My Sunday ritual? Prepping a big pot of chilli or curry that lasts for days.
20. Ignoring Protein-Rich Grains
Grains like quinoa, farro and bulgur are excellent sources of protein. Incorporate them into your meals for a satisfying and nutritious boost.
21. Relying Solely on Veggie Burgers
Veggie burgers can be a good protein source, but many are low in protein and high in fillers. Check labels and opt for homemade versions when possible. I once found a store-bought veggie burger with less protein than a slice of bread!
22. Forgetting About Spirulina
Spirulina is a protein-rich algae that can be added to smoothies and snacks. It’s a unique way to boost your protein intake.
23. Not Hydrating Enough
Proper hydration is essential for digestion and overall health. Drink plenty of water, especially if you increase your fibre intake with plant-based foods. Drinking water regularly can also help you feel more energetic and prevent overeating.
24. Overlooking Lentils
Lentils are a vegan’s protein goldmine. They’re versatile, delicious and can be used in soups, stews, salads and even as a meat substitute in various dishes.
25. Skipping Supplements
While whole foods should be your main nutrient source, supplements are sometimes necessary. Consider a protein supplement if you struggle to meet your needs through diet alone.
26. Being too Hard on Yourself
This isn’t a protein, but hey – it matters. Transitioning to a vegan diet is a journey. Don’t stress if you don’t get everything right immediately. Learn, adjust and enjoy the process.
Conclusion
There you have it: the biggest mistakes vegans make with protein and how to avoid them. Remember, a well-balanced diet is key to a healthy and enjoyable vegan lifestyle. Happy eating!
Really appreciate the section on overlooking protein needs. It’s a wake-up call for someone like me trying to balance a busy work life while maintaining a healthy diet. Great insights!
Spot on, Emily! Protein’s crucial, especially when you’re juggling a 9-5 and hitting the gym. tips are gold.
Interesting article. I’ve found meal prep on Sundays helps me not overlook my protein intake during the hectic work weeks.
Falling for the protein powder trap? Been there, done that, got the T-Shirt, and the bloated stomach haha.
Not all soy products are created equal though. The non-GMO types are far superior in terms of health benefits and environmental impact. It’s important we get that distinction across.
The part about nutritional yeast is spot on. It’s not only a great source of protein but also B vitamins, which are crucial for vegans and vegetarians. Often underestimated indeed.
I always struggle with getting enough protein while travelling. This article’s tips, especially on legumes and nuts, are going to be super helpful for my next trip. Thanks!
Relying on veggie burgers too much is a pitfall I see many fall into. However, most shop-bought options are loaded with sodium and preservatives. Home-made is the way to go if you’re serious about your health.
Was always curious about spirulina but never knew how to incorporate it. Thanks for the tip, gonna give it a try in my morning smoothies.
I’m curious about the protein combining section. I’ve heard mixed opinions on its necessity. Can anyone provide more clarity or studies on this?
Oh great, another article telling me to eat my greens. As if spinach could ever replace a steak, huh.
Love this! Always trying to find new ways to up my protein intake without getting bored. These ideas are fab, thanks for sharing