Plant-Based Protein: Everything You Need to Know

Protein is a super important nutrient for vegans and non-vegans alike. Following a plant-based diet does make it that bit trickier to meet your requirements but getting your protein from plants is better for you, the planet and the animals. So, it’s worth taking the time to plan your meals and make sure you’re getting enough. Here’s our 5 top tips for optimising your protein intake with a vegan diet and reaping the amazing benefits! 

1. Combine Your Proteins 

The main difference between animal-based and plant-based proteins is their amino acid composition. Amino acids are the individual building blocks of protein, there’s 20 amino acids altogether and 9 of them are essential – meaning we can’t make them in the body and so must get them from our diet. 

Protein from animal foods is often described as ‘complete’ which means that it contains all 9 essential amino acids. It’s harder to come by a complete source of protein derived from plants, as they tend to contain varying levels of different amino acids. 

The best way to overcome this obstacle is to make sure you combine multiple plant proteins from different sources every day. This should make sure that the amino acid composition balances out and accumulates to provide all 9 essential amino acids. For example, try to have 2 or 3 different plant proteins per day e.g. rice, peas and seeds, instead of just one food over and over. 

 2. Include a High Protein Food with Every Meal 

Vegan food has come on leaps and bounds in recent years and is now more delicious and nutritious than ever! But when it comes to making your own vegan meals it is all too common to miss out a protein source – we’re looking at your veggie pasta! 

Being sure to have a high protein food with every meal is the best way to keep your levels topped up throughout the day. It can take some imagination but it’s worth adding protein to each of your main meals to avoid pesky protein deficiency and stay as healthy as possible. 

Here are some good ideas for easily adding protein to your meals: 

• Sprinkle on grated cheese 

• Top with seeds 

• Toss in some nuts 

• Use meat alternatives such as quorn, tempeh, seitan and tofu 

• Throw in a handful of peas 

1. Supplement Your Diet 

As much as we would all love to eat a freshly cooked, healthy and balanced dish at every mealtime, our busy lifestyles and modern way of living sometimes make that impossible! If you’re worried about getting enough protein from your normal diet you can always boost your intake with a protein supplement. 

Vegan protein powders are usually derived from rice, pea or hemp protein – or a mixture of many plant proteins. They are a convenient and reliable way to top up your protein levels and get a complete source of amino acids in one serving. 

Be sure to invest in a good quality protein powder that’s free from fillers, artificial ingredients and allergens, and is 100% natural. Blend with your favourite plant-based milk and fresh berries for a delicious and nutritious double-dose of protein! 

1. Choose Protein-Dense Foods 

If you’ve ever had a discussion about your diet with a meat-eater then chances are you’ve been asked the age-old question “but where do you get your protein from?!” Well, contrary to popular belief it turns out that lots of plants contain protein. 

The secret to getting enough protein from plants is to choose those which are protein-dense i.e. they contain a high proportion of protein compared with other nutrients. That means that a little will go a long way towards meeting your requirements. 

Here’s some of our favourite protein-dense plant-based foods: 

• Lentils 

• Chickpeas 

• Tempeh 

• Edamame 

• Leafy Green Veg 

• Peas 

• Plant-based Milk 

• Seed Snacks 

• Nuts 

• Beans 

• Quinoa 

• Spirulina 

• Mycoprotein (Quorn) 

 

1. Pack High Protein Snacks 

Your main meals of the day are the best opportunity to boost your protein intake and get the bulk of your daily requirement. But choosing snacks which are high in protein can help to top up your levels and make sure that you have a steady supply as needed throughout the day. 

What’s more, choosing plant-based snacks which are high in protein will steer you away from unhealthier choices which aren’t so good for you. We recommend planning your snacks so that you can take them with you when out and about and avoid the temptation of impulse buys! 

Here’s some ideas for high protein vegan snacks: 

• Nuts & Seeds 
• Trail Mix 
• Raw Veggies & Hummus 
• Apple Slices & Peanut Butter 
• Homemade Vegan Protein Shake 

We hope we have demonstrated that with some planning and preparation it’s more than possible to optimise your protein intake with a vegan diet. Getting the protein you need from plant-based foods is good for you, the planet and the animals – so everyone’s a winner! 

Pep & Lekker seed-based snacks are a great way to boost your protein intake whether you’re at home or on the move. They include high quality pure rice protein powder as well as protein-rich chia and hemp seeds. Not only are our seed snacks a great source of protein on their own but by combining them with hummus or nut butter you can get double the protein power! 

Every seed snack is free from gluten, sugar, refined grains or hidden artificial ingredients. Enjoy our delicious snacks as they are or pair with your favourite meals for an added protein boost! Check them out here.