Ve-gains: a vegetarian or vegan’s guide to protein

Ve-gains: a vegetarian or vegan’s guide to protein

By Anna Boyne

“But where do you get your protein from?” – the question every vegan or vegetarian has been asked time and time again. It’s usually accompanied by a concerned look, or even surprise that after years without consuming meat you haven’t keeled over from malnutrition. It is in fact possible to lead a healthy and active lifestyle with a primarily vegan or vegetarian diet.

From an early age, we’ve been taught that protein is essential for the human body. It’s needed for growth and repair of body tissues and is especially important for healthy muscles and bones. Adults who aren’t especially active are advised to eat roughly 0.75g of protein per day for each kilogram they weigh. This equates to 56g for men and 45g for women of average body weights (75 and 60kg respectively).

Average intakes of protein in the UK are above this recommendation. Nonetheless, here is a comprehensive guide to hitting your protein targets.

Tackling tofu

Most people tend to turn their noses up at tofu. When first bought, its squidgy texture and absence of flavour can be very intimidating. But tofu is one of the most versatile foods. Once you master how to cook it, tofu can become a protein-packed staple of your diet.

Tofu comes in two forms: firm or silken. Firm tofu has less water in it so it can more easily absorb flavour. It’s best to first press tofu to get all the moisture out. After being marinated, it can be baked, fried, or grilled.

Tofu comes in two forms: firm or silken. Firm tofu has less water in it so it can more easily absorb flavour. It’s best to first press tofu to get all the moisture out. After being marinated, it can be baked, fried, or grilled.

Shredding tofu is a great way to infuse it with even more flavour. By simply using a cheese grater, you increase the tofu’s surface area. After adding a marinade, cook until crispy. This is great in wraps and stir-fries.

Silken tofu is something bought in cardboard packaging and has a long shelf-life. A really great way to sneakily use silken tofu is blitzed up with milk and nutritional yeast, to replicate cream used for pasta sauces or soups. It can even be the key ingredient for vegan desserts like cheesecake or chocolate mousse.

Beans, beans: good for your heart...

Beans and chickpeas are natural protein sources which also packed with fibre. Most types of beans contain about 15g of protein per cooked cup. They work really well in curries, chillies, soups and of course, on toast.

Chickpeas are often used to replicate tuna mayo. They can be mashed up with mayonnaise, mustard, lemon juice and garlic powder to recreate the fishy texture and taste.

Lentils

Lentils are a staple of many cuisines in the Indian subcontinent, Western Asia, and the Mediterranean. They contain 18g of protein per cooked cup and half your recommended daily fibre intake. As well as curries, salads and soups, lentils are a great alternative to minced meat in lasagnas or cottage pies.

Unexpected protein superpowers

Although its name may sound off-putting, nutritional yeast is surprisingly high in protein. It contains 8g of protein per 16g (about 3tbsp). It’s also a source of vitamin B12 found naturally in animal products but can be difficult for vegans to incorporate into their diet. Vitamin B12 supports bone health, red blood cell formation, energy levels, and mood.

Nutritional yeast has a slightly nutty or cheesy taste, so it’s really tasty when used as breadcrumbs, mixed into a creamy sauce, or added to a tofu scramble.

Unlike many other grains, quinoa is a complete source of protein meaning it provides the body with all the amino acids it needs. It contains 9g of protein per cooked cup. Swapping it for rice or using it as a salad base can be an easy way to incorporate more protein.

Soy milk contains the highest amount of protein compared to other plant-based milks and often comes fortified with other vitamins and minerals. It contains 6g of protein per cup, compared to 1g for almond milk and 3g for oat milk. And it’s almost always the cheapest option.

Surprisingly, oats are high in protein as they contain 5g per half a cup. This added to 100g soya yoghurt, and a splash of soya milk can be a breakfast of 10-15g protein - the perfect way to start your day!

Why eat fake meat?

Now this can sometimes be a controversial topic. Why would you opt for alternatives attempting to replicate the taste and texture of meat? Surely, that defeats the point of going vegetarian or vegan – especially since so many of these alternatives are very far from the real thing. However, many people who choose to stop eating meat still love the taste of it.

Thankfully in 2024, meat alternatives are readily available in almost all supermarkets. Aldi’s Plant Menu range deserves recognition for its huge range of products available at very affordable prices:

‘Spiced Kebab Pieces’ contain 20g protein for 66p per serving

‘Pulled BBQ No Pork Chunks’ contain 19.5g protein for 66p per serving

‘No Chicken Peri Peri Pieces’ contain 18g protein for 95p per serving

Something to look out for is that not all alternatives are high in protein, as manufacturers prioritise replicating the taste and texture of meat instead. For example, Aldi’s ‘Salt and Vinegar No Fish Fillets’ contain only 3g protein per serving.

In the same vein of thought, many meat alternatives are incredibly processed. Beyond Burgers is one of the best-tasting vegan alternatives, could easily be mistaken for a medium-rare beef burger and contains 20g protein per patty. But the ingredients list is long. It’s also high in sodium which can cause problems for people with high blood pressure.

Supplements

Protein consumption does vary based on activity levels. Athletes, bodybuilders, and marathon runners would be recommended to eat 1.2 to 2kg of protein per day for each kilogram they weigh, compared to 0.75g for sedentary people. In these cases, protein supplements may come in handy.

Some great vegan bars include:

Trek protein flapjacks (£1 each with 9g protein)

Misfits (£1.83 each with 15g protein)

Shreddy (£1.48 each with 13g protein)

Helping people hit their protein without the bitty texture sometimes associated with powders, clear protein has become popular in recent years. It instead resembles fruit squash and comes in many different flavours to try. MyVegan clear protein contains 10g protein for £1.25 per serving.

Hopefully, this guide has inspired you to make some simple swaps, try new protein sources, or get a bit more creative in the kitchen. And the next time someone asks where you get your protein from, you’ll know the answer.