April 25, 2025
We know that many people considering a vegan diet have one main concern: nutrition. Specifically, protein. So let’s tackle that topic.
Protein Is No Problem on a Vegan Diet
Just about every vegan has had someone ask them how they get enough protein. You’ve probably thought this or heard this as well. Well, worry not — it’s easy to get enough protein on a plant-based diet! We have been brainwashed by our society that only a big slab of meat with each meal will do the trick. But that is not the case at all.
Every food has protein in it. Per calorie, broccoli has more protein than beef! Especially rich protein sources include soy, nuts, seeds, beans, and lentils. On our blog, Lauren Plunkett, writes an informative piece about all the protein in soy products.
Whole-Foods Meals Are Great for Nutrition
The secret to healthy nutrition for any diet is to eat whole-foods-based meals. Especially ones that are mostly vegetables, fruits, and legumes. Read this great blog on this topic. In it, registered dietitian Suzy Sorensen, spells it out for you. And if you’d like a good visual of what to eat, see this plant-based food chart. Our most recent edition of Minnesota Veg Living magazine has an article by Registered Dietitian, Karla Moreno-Bryce, called Plant-Based Power: Nutrition Tips for Growing Minds and Bodies which focuses on this issue as it relates to children.
One of our community members, Phil Martens shares his tip that fits well with this guidance: “Eat fruit, snack on nuts, eat legumes and a wide range of fresh vegetables and you’ll receive far more nutrition than the average meat eater. For example tofu has all 9 amino acids.”
You may be saying to yourself that you prefer junk food — we get ya! That has its place if used as a special treat. But you can enjoy the healthier foods as well. The trick to enjoying them is to find good recipes, the right spices and quality ingredients. And to learn how to cook them well. For this, we’ve got you covered!
Finding Good Recipes to Help Ensure Healthy Nutrition
In another blog, we have information on recipes and cookbook recommendations. There are also many recipes on our website for you to explore. We also have a monthly Cooking Class, Vegan Recipe Club, and potlucks that can help support your journey. Check out our events page regularly for all the details.
We hope these resources and the tips below alleviate any concerns you may have had. Hopefully now you’ll feel prepared to answer “yes” if a friend asks you if you get enough protein on a vegan diet! If you have any questions or concerns, you can reach out to your doctor or a registered dietitian. Or email us and we can refer you to some additional information.
How Our Community Makes Sure They Are Getting Good Nutrition:
- A vegan diet is already richer in fiber than an animal product diet, and protein is gotten through foods like legumes and tofu, seitan, and soy curls. There are also a lot of great resources and vegan coaches online who can help! -Ronan Magnus
- When I make a meal, I make sure there is a protein, vegetable, grain, and some healthy fat. I try to eat a variety of fruits and vegetables and eat mostly whole foods. I drink fortified soy milk for B12 and other supplements, and eat chia seeds for omega 3s. -Grace Prins
- I don’t eat a lot of processed foods. I’ve learned some easy meals that taste good and are nutritious. I take B12. -Stephanie Paquin
- Education, variety, beans, supplements, greens, grains, fruit, vegetables -Don Price
- Buy organic, use vegetarian and vegan cookbooks, grow own food in garden, read labels for ingredients. -Roland Halpern
- I have not taken extra measures. I find what I eat maintains my health. I used to take B12, but recent blood tests show it was not necessary. -Kathleen Jefferies
- I eat a variety of foods, lots of fruits and veggies, plenty of whole grain carbs, tofu, nuts, and some “fake meat.” I keep a lot of foods that are easy to prepare like beans, tortillas, oatmeal bc I don’t have a lot of time to cook. Also, everything tastes good if you add peanut butter or hot sauce. -Allison Gamble
- I eat a wide variety of food every day. This includes nutritional yeast for B12 (in marmite/vegemite, meat or cheese substitutes) and legumes for essential amino acids (protein). -Nicola Philpott
- Occasionally I will track what I eat for the day in Cronometer to make sure that I am hitting nutrition targets. I had a panel of blood work done at my last doctor’s appointment, and the results were all very good and indicate I am eating well! -Grace Prins
- I track calories, protein, fiber, sugar and other nutrients through an app on my phone, and I also meal plan every week. -Catherine Krummey
- I eat a variety of vegetables and try to mix up meals every once in a while. I cook most meals at home and take a vegan multivitamin just to be sure. -Micah Norman-Pace
- I have an understanding of my nutritional needs and make sure I eat a wide variety of foods to meet those needs. I try to incorporate fresh fruit and vegetables as much as possible. -Hannah Milos
