At some point or another, every vegan has been asked: "but where do you get all of your protein from?"
Granted, meat is a great source of protein, but ditching animal products shouldn't mean having to give up one of the most important nutrients in our diets.
Thanks to the boom in interest in plant-based products and initiatives like Veganuary, there are now a wealth of meat alternatives out there - but how good are they for you really?
The Standard gets the lowdown on maximising your protein intake on an animal-product-free diet from vegan nutritionist Rose Glover:
Do plant-based sources of protein contain the same levels of essential nutrients?
“Beans, lentils, nuts and seeds are all great sources of protein and also contain vital minerals like calcium, iron, zinc and magnesium as well as a ton of antioxidants," says Rose.
“Animal sources of protein tend to have more vitamin D and vitamin b12, which can be trickier to get in a vegan diet.”
What are amino acids and why are they important?
Rose says we should think about amino acids like the pearls on a necklace.
“Animal protein contains a ‘complete’ protein which includes all the pearls on the necklace. However, most plant proteins only contain some of the pearls and are called ‘incomplete protein.’
"But your body is very clever and will take some amino acids from one food and some from another to make a complete protein.
The key is to eat a variety of plant foods to ensure you get enough. Some great examples include hummus and pita bread, beans on toast or rice with beans.”
How much protein should the average person consume each day?
“You should aim for a minimum of 0.8g of protein per kilogram of body weight.
“For example, a woman weighing 60kg should aim for 48g protein per day. However, if you are exercising, recovering from an illness or are pregnant or lactating, you should aim for more than this.”
How good are these meat substitutes for you really?
TOFU
“As well as providing roughly 20g of protein per serving, tofu is also a great source of fibre, iron and calcium," says Rose.
“Marinades work very well with tofu and it's also delicious simply cubed and sautéed with a stir-fry.
“Always try to buy products that are organic and consume in moderation, once or twice a week makes a healthy addition to a diet and adds valuable nutrients.”
Cauldron Organic Tofu
100g serving
Calories: 118
Protein: 12.6g
Fat: 7.1g
Tofu is extremely versatile and can be used blended and in dip recipes (silken tofu) or grilled, baked or fried (firm tofu). Tip: to make the perfect crispy fried tofu break apart the tofu block by hand instead of cutting it then toss the bite size pieces in a good amount of corn flour and fry in either vegetable, sunflower, or peanut oil. Corn flour gives the tofu an especially crispy golden coating and offers superior texture when frying.
£2 for 396g | Tesco | Buy it now
TEMPEH
“Like tofu, tempeh is a great substitute for meat because it’s a complete protein.
“Tempeh is a fermented food containing good bacteria and enzymes which are beneficial to health.
“It’s also loaded with minerals like calcium and iron. 166g of tempeh contains about two-thirds of the calcium found in one glass of whole milk.”
Impulse Tempeh with Hemp Seeds
100g serving
Calories: 186
Protein: 20.6
Fat: 7.6
£3.15 for 200g | Planet Organic | Buy it now
SEITAN
“Seitan is made from gluten and can be delicious in the place of meat, although it’s not suitable for those on a gluten-free diet.
“Whilst it doesn’t contain all the essential amino acids, it does still contain a whopping 20g of protein per 100g serving.”
Sojade Organic Grilled Seitan Steak
100g serving
Calories: 150
Protein: 20.2g
Fat: 20.2g
£3.45 for 200g | The Vegan Kind | Buy it now
QUORN
“Quorn has a very similar texture to meat, has plenty of protein and is low in fat.
“Be aware that Quorn is made from mycoprotein, which is a highly processed product and that some Quorn products contain egg, making them unsuitable for vegans.
Quorn Vegan Nuggets
The vegan alternative to chicken nuggets, these are just plain great. Light and crispy, easy and affordable, kids will gravitate towards them if placed near a small pot of anything dippable and adults will appreciate the easy effort at meal time that offers a large portion of vegan protein.
70g serving
Calories: 140
Protein: 9g
Fat: 3g
£2.50 for 280g | Asda | Buy it now
QUINOA
"Pronounced KEEN-wa, 185g provides 8g of protein and all the essential amino acids, making it a complete protein.
“It’s also a very good source of other minerals like iron, copper folate, magnesium and some b-vitamins.
“It’s delicious in place of rice and salads or with stir-fries and curries.”
Ocado Quinoa
100g serving
Calories: 173g
Protein: 5.2g
Fat: 2.8g
£1.95 for 250g | Ocado | Buy it now
CHICKPEAS
“Chickpeas provide protein, fibre, folate, iron, potassium and magnesium whilst containing little or no total fat, trans-fat, sodium and cholesterol.
“100g of chickpeas contains 9g of protein.”
Organic Chickpeas
100g serving
Calories: 336
Fat: 5.4g
Protein: 21.4g
£4.23 for 1kg | Whole Foods | Buy it now
Lentils
“As well as having 9g of protein per 100g serving, lentils are an excellent source of fibre and minerals like iron, which is especially important in a vegan diet.
“Lentils and beans are high in fibre, keeping you fuller for longer and helping to balance blood sugar levels, making them an ideal choice for those wanting to lose weight.
“You can get really creative with these foods too, to make bean dips, veggie burgers, stews and soups.”
Organic Green Lentils
Per 100g
Calories: 310
Fat: 1.9g
Protein: 24g
£4.78 for 1kg | Whole Foods | Buy it now
JACKFRUIT
"Whilst delicious, jackfruit isn't a great source of protein, with just 1.2g per 100g.
“On the bright side, it does contain some vitamins like vitamin C and vitamin b6 and has lots of fibre too.”
Biona Organic Young Jackfruit
100g serving
Calories: 86
Fat: 1.9g
Protein: 1.5g
£3 for 400g | Ocado | Buy it now
Are there any other foods you would recommend incorporating into a vegan or veggie diet?
“Variety is key!
“Omega 3 fats are more difficult to get in a vegan diet as it’s a nutrient mostly found in oily fish. If you don’t eat fish, you must include walnuts, flaxseeds (or walnut oil or flaxseed oil), seaweed and hemp in your diet daily to ensure you are getting enough.
“You should also try and include targeted supplements such as b12 and vitamin D.”
What's the easiest way to incorporate hemp into a diet?
“Try using hemp hearts sprinkled on porridge, in yoghurt smoothies, or protein balls."
