Essential Health Info

How Can I Get My Daily Protein Intake as a Vegan?


If you are considering going vegan or are a baby vegan, you may be contemplating how to get the daily protein intake required for your body to function healthily. A male vegan requires 63 grams of protein per day, while a female will need 52 grams. Because men have more muscle mass than women, they require more protein. Unlike vegetarians, vegans cannot rely on eggs or yogurt for protein. Fortunately, there are many plant-based options that are both delicious and nutritious that you can rely on. 


Did you know?: Although the two have different ethical philosophies, the word “vegan” is just a shortened version of “vegetarian,” taking the first 3 letters and last two letters. 


How to increase protein intake: the vegan way!

There are countless foods you can eat to get protein. Here are a few of them:



If you like Mexican food, you can easily eat bean burritos to meet your protein needs. You can also make vegan chili with them or just eat them plain!


Faux Meat Products

If there’s a brand you don’t like, don’t be afraid to try another one. Think of it this way, when you were an omnivore, you probably didn’t like every brand of meat and dairy you ever had. Be sure to check the packaging to find out exactly how much protein a certain product has, as they are not all created the same.


Peanuts and Peanut Butter

Do you remember eating peanuts at baseball games or eating a peanut butter and jelly sandwich? You can use both of these as a super easy source of protein!

Other nuts: Almonds, walnuts, pistachios, and cashews.



Tofu is very popular in many East Asian dishes. You can enjoy it plain, or you can fry or grill it. All are delicious options!


Soy Milk

Of all the milk alternative options, soy milk contains the highest level of protein. Go ahead and have a glass or pour it into your morning cereal!



This is a complete protein source with all 9 essential amino acids! You can use it as an ingredient for your salads and soups!



Including broccoli and mushrooms.


In order to meet your recommended protein intake every single day,


Plant-based vs Vegan. What is the difference?


A plant-based diet consists primarily of plants. People who say they are plant-based can mean that their main dietary content is fruits and vegetables, but they also consume some animal products.


A vegan diet does not consist of any animal products whatsoever. Most people choose this diet for ethical reasons. Many vegans also strive not to wear animal-derived clothing such as leather or use products that were tested on animals. 


You can also use our daily protein intake calculator to help you find out how much protein you are currently consuming and whether or not you need to make any adjustments to it. Be sure to talk to your general practitioner during your next appointment about your change in diet and how you can successfully implement the right daily protein intake into your daily life.


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