Protein

🧬 What about Limiting Amino Acids?

Limiting amino acids are the essential amino acids in digested proteins found in the shortest supply, compared to what our bodies need. They are only a concern if your diet consists of just one or two types of food. For instance, rice is low in lysine. If you ate only rice, you'd lack enough lysine. However, adding beans to your diet solves this problem.

Methionine, lysine, and histidine are most frequently identified as the most limiting amino acids. You can use this free app to track your daily amino acid intake.

The plant foods highest in all nine essential amino acids include tofu, edamame, tempeh, miso, nutritional yeast, and quinoa.

🙋🏽‍♀️ Requirements for the Average Person

The Recommended Dietary Allowance (RDA) for protein for a healthy adult with minimal physical activity is 0.8 grams per kilogram of body weight (or 0.36 grams per pound) per day. The RDA represents the minimum protein requirement, rather than the optimal amount for overall health.

To meet functional needs like building muscle and improving physical strength, it is recommended that people consume about 1.0 grams of protein per kilogram of body weight per day for minimal activity, 1.3 grams for moderate activity, and 1.6 grams for intense physical activity.

Overconsuming protein is not recommended. Excessive protein intake can raise blood lipid levels and increase the risk of heart disease when from meat-based sources that are high in total and saturated fats. It can also strain the kidneys, posing a particular risk for individuals predisposed to kidney disease.

Additionally, excessive protein intake has been shown to stunt linear growth in adolescents and children who already consume adequate amounts of protein.

🫘The Bioavailability of Plant-Based Protein

Despite minor differences in the bioavailability of plant and meat proteins, when consuming enough total protein, there is no significant difference in absorption. Consuming larger quantities of plant-based proteins per meal helps close the gap in anabolic differences.

We should also consider that plant-based proteins provide several health benefits that animal proteins lack, known as the Protein Package.

📦 The Protein Package

High-protein foods do not just contain protein, but also everything that comes along with it.

Recent research shows that swapping animal protein for plant protein significantly lowers overall mortality and cardiovascular disease mortality, regardless of other risk factors. Choosing more plant-based protein sources increases healthspan and longevity.

Unprocessed plant-based protein sources typically contain fiber, heart-healthy fats, and phytochemicals -bioactive compounds including flavonoids, carotenoids, and polyphenols. Phytochemicals may lower the risk of chronic diseases including cancer and cardiovascular disease.

As for protein powders, the U.S. Food and Drug Administration does not regulate these products for safety, and they often contain thickeners, added sugars, non-caloric sweeteners, and artificial colors and flavoring. This is the store-bought protein powder I occasionally use, or I make my own.

Homemade Protein Powder

5-minute Homemade Protein Powder that tastes good! This researched formula is the best out there. Vegan, healthy, with an option for gluten-free & nut-free.

Homemade Protein Powder

𐄷 Protein Leverage Hypothesis

A growing body of research supports the Protein Leverage Hypothesis (PLH), though its applicability varies across species and contexts. The hypothesis suggests that animals, including humans, prioritize protein intake over other macronutrients. When protein is scarce in the diet, they consume more calories from carbohydrates and fats to meet their protein needs, potentially leading to obesity and related health issues.

Human Studies:

• Observational Studies: Some large-scale population studies have found a link between low dietary protein percentages and increased total calorie intake.
• Experimental Trials: Controlled feeding trials have shown that people tend to eat more when offered lower-protein meals, indirectly supporting the hypothesis.

Controversies and Limitations:

• Population Differences: The effect may vary based on cultural, socioeconomic, and individual differences in food availability and dietary preferences.
• Food Environment: Highly palatable, processed foods may override protein-driven eating behavior due to other factors like sugar and fat content.
• Protein Quality: The type of protein (animal vs. plant-based) might influence how PLH manifests.

Overall, while PLH is supported by substantial research, its complexity in human dietary behavior remains a subject of ongoing investigation.

💊 Creatine

Creatine is classified as a non-protein amino acid, meaning it is made from amino acids but is not directly involved in building proteins. Non-protein amino acids serve specialized functions outside of protein synthesis. Creatine fits into this category because its primary role is energy production, not forming structural proteins.

About 1 gram of creatine is synthesized daily in the liver, kidneys, and pancreas using three amino acids:

• Arginine
• Glycine
• Methionine (providing a methyl group)

The reaction forms creatine, which is transported to muscles and stored as phosphocreatine.

Key Functions of Creatine as a Non-Protein Amino Acid

• Energy Buffering: It helps rapidly regenerate ATP, the body's energy currency, during high-intensity activities.
• Brain and Cognitive Support: Creatine supports brain energy metabolism, helping maintain cognitive function during mental stress or fatigue.
• Cellular Hydration: It draws water into cells, promoting hydration and supporting metabolic reactions.

Supplementing with creatine monohydrate and engaging in resistance training improves strength, muscle mass, and body composition. The International Society of Sports Nutrition states, 'Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.'

How Much Creatine Monohydrate?

Creatine monohydrate supplementation is recommended for all dietary types, including vegans and vegetarians, who may have lower muscle creatine stores due to the absence of animal-based foods. Taking 3-5 grams daily helps ensure optimal creatine levels and supports muscle growth, strength, and exercise performance, regardless of diet.

What to Expect When You Start Creatine

• Water Retention:
  • Creatine draws water into muscle cells, causing an initial increase in water weight, often within the first week.
  • This may make muscles look fuller and more toned due to better hydration inside the muscle tissue.
• Muscle Growth Mechanism:
  • Improved Cell Signaling: Hydrated cells promote better anabolic (muscle-building) signaling.
  • Protein Synthesis: Creatine supports muscle protein synthesis, enhancing recovery and growth over time.

Pro Tip: Creatine works best when taken daily, regardless of workout days. It can be mixed with water or a post-workout shake for maximum absorption. When choosing a creatine supplement, Creapure® and NSF Certified for Sport® brands are considered the best options due to their high-quality standards.

Seitan (Wheat Meat)

Seitan is made from gluten, the main protein in wheat. It is low in calories, fat, and carbohydrates. Cooked seitan looks and tastes like meat, making it a popular meat substitute for vegans and vegetarians.

A 3.5-ounce serving of seitan contains 25 grams of protein. (~60 percent of the RDA)

Try this delicious Easy Vegan Turkey made with seitan. It is an ideal plant-based Thanksgiving recipe.

Soy-Free Vegan Turkey Recipe

Soy-Free Vegan Turkey is tender, high-protein, and wrapped in an optional crispy rice paper "skin." Easy to make ahead, perfect for holiday meals, and developed by a Registered Dietitian Nutritionist.

Easy Vegan Turkey

Soy Curls

Soy curls are made from non-GMO, whole soybeans, grown without chemical pesticides. They are high in all nine essential amino acids, as well as fiber and iron. In addition, they are gluten-free.

Soy curls are bland on their own but readily absorb the flavors of sauces and marinades. When cooked, they taste remarkably like chicken.

One serving of soy curls (¾ cup dry) contains 11g of protein. (~26 percent of the RDA)

Try this iron-rich Easy Soy Curl & Vegetable Stir-Fry. It is a meaty, flavorful, and family-friendly meal.

Easy Soy Curl & Vegetable Stir-Fry

Easy Soy Curl & Vegetable Stir-Fry is a healthy vegan meal loaded with plant-based protein. A quick & delicious weeknight dinner. Kid-approved.

Check out this recipe

Tempeh, Tofu, and Edamame

These three protein-rich foods come from soybeans.

Edamame are immature soybeans. Tofu is made by coagulating soy milk and then pressing the resulting bean curds together into solid white blocks. Tempeh is made by fermenting mature soybeans, and then pressing them into a block.

They are high in fiber and heart-healthy fats. Plus, they are versatile and easy to prepare.

Tempeh

A 3-ounce serving of tempeh contains 18 grams of protein. (~43 percent of the RDA)

I figured out how to make the best-tasting tempeh!

How to Cook Tempeh Recipe

This recipe for How to Cook Tempeh is the only method for cooking tempeh you will ever need! This foolproof method is a combination of steaming and sauteeing, for the most flavorful and crispy tempeh.

How to Cook Tempeh

Tofu

Super firm tofu: A 3-ounce serving contains 14 grams of protein. (~33 percent of the RDA)

Firm tofu: A 3-ounce serving contains 8 grams of protein. (~19 percent of the RDA)

Medium firm tofu: A 3-ounce serving contains 6 grams of protein. (~14 percent of the RDA)

Silken tofu: A 3-ounce serving contains 4 grams of protein. (~10 percent of the RDA)

Crispy Tofu

Find out here how to make the best crispy tofu!

How to Cook Tofu

Edamame

One-half cup serving of shelled edamame contains 8 grams of protein. (~19 percent of the RDA)

Edamame Salad Recipe

This 15-minute Edamame Salad is an easy no-cook recipe. It's high in plant-based protein, iron, and omega 3s, with a mouthwatering Asian-inspired dressing.

Edamame Salad

Lentils

Lentils of all colors contain roughly the same amount of protein. They are also high in iron, fiber, and several other nutrients.

One-half cup serving of cooked lentils supplies about 12 grams of protein. (~29 percent of the RDA)

Try this roasted crispy lentil recipe for a high-protein topping or side.

How to Roast Lentils

Crispy roasted lentils-the most delicious plant-based protein side! How to Roast Lentils perfectly for a crispy snack, side dish, or topping.

How to Roast Lentils

Beans & Chickpeas

Most varieties of beans are a good source of protein. Plus, they are high in fiber, iron, and several other nutrients.

One-half cup serving of cooked beans contains 8 grams of protein. (~19 percent of the RDA)

Double down on protein with this black bean and tofu chili.

Tofu Chili Recipe

The best plant-based chili ever! This Vegan Chili Recipe with crispy tofu crumbles is loaded with protein, comforting, meaty, and flavorful. (Oil-free option.)

Vegan Chili

🍃 Nutritional Yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast. Sold as a yellow powder or flakes, it has a cheesy flavor and is a popular ingredient in vegan cooking. Fortified nutritional yeast is an excellent source of vitamin B₁₂ and protein.

One half-ounce serving of nutritional yeast contains 8 grams of protein. (~19 percent of the RDA)

Try this B₁₂-loaded nutritional yeast white bean recipe.

Creamy White Bean Skillet Meal

20-Minute Creamy White Bean Skillet Meal with vegan almond cheese sauce and burst cherry tomatoes. Easy, vegan, and delicious. Packed with protein, fiber, and iron.

White Bean Skillet Meal

🥣 Quinoa

Quinoa is technically a seed, even though it is commonly referred to as a grain or pseudo-grain. It is gluten-free.

One ¾-cup serving of cooked quinoa contains 9 grams of protein. (~21 percent of the RDA)

Try this easy, budget, and pantry-friendly quinoa recipe.

Quinoa Black Bean Burgers

This vegan Quinoa Black Bean Burger recipe is easy, healthy, and packed with protein and iron. No food processor is needed. Just one bowl!

Quinoa Black Bean Burgers

🥛 Soy Milk

Soy milk is made from soybeans, which are rich in all nine essential amino acids. In addition, most brands are fortified with vitamin D and B₁₂. Opt for unsweetened soy milk whenever possible.

A serving size of 1 cup of soy milk contains 8 grams of protein. (~19 percent of the RDA)

Try this stew made with soy milk, tempeh, and white beans.

White Bean Mushroom Stew with Potatoes

White Bean Mushroom Stew with Potatoes (and optional tempeh) is a healthy vegan alternative to traditional meaty stews. Protein-rich, easy to make, and with pantry-friendly ingredients. Oil-free option.

White Bean Mushroom Stew

🍚 Wild Rice

Despite its name, wild rice is an aquatic grass. It contains double the amount of protein as brown rice.

One serving of cooked wild rice (1 cup) contains 6 grams of protein. (~14 percent of the RDA)

Kale & Sweet Potato Wild Rice Bowl

High-protein Kale & Sweet Potato Rice Bowl with Pumpkin Seeds is loaded with iron and fiber. 15-minutes to make, vegan, and budget-friendly. 

Wild Rice Bowl

🌿 Hemp Hearts

Hemp hearts, or hemp seeds, are technically a nut. They have a mild, nutty flavor and are delicious in salads, sprinkled on avocado toast, mixed into sandwich spreads, and much more.

One 3-tablespoon serving of hemp hearts contains 10 grams of protein. (~24 percent of the RDA) Plus, they are high in iron, heart-healthy fats, and several other nutrients.

Try this nourishing protein-rich artichoke dip recipe with hemp hearts.

Vegan Artichoke Dip

High-Protein Vegan Artichoke Dip, low oxalate, and packed with antioxidants! Use this instead of cream cheese. Spread on bagels or sandwiches, or use it as a dip for a healthy snack.

Vegan Artichoke Dip

🌱 Chia Seeds

Chia seeds have a mild, nutty flavor that complements both sweet and savory dishes. Mix them into salad dressings, smoothies, baked goods, or granola. Or use them to make chia jam, or as a vegan egg substitute.

One 2-tablespoon serving of chia seeds contains 6 grams of protein. (~14 percent of the RDA) Plus, they are especially high in fiber, calcium, iron, and heart-healthy fats.

Try this fan-favorite chia pudding recipe.

Best Banana Chia Pudding Recipe

Make 5-Minute Banana Chia Pudding for a healthy breakfast, snack or dessert. Naturally sweetened, dairy-free, & vegan. Creamy & delicious.

Banana Chia Pudding

🥜 Nuts and Nut Butters

Nuts are a healthful source of protein, fiber, heart-healthy fats, iron, and several other nutrients. Blanching and roasting them can lower their nutritional value, so they are best eaten raw. Opt for natural nut butter without added oil, sugar, and salt.

One 2-tablespoon serving of nut butter contains 8 grams of protein. (~19 percent of the RDA)

Try this high-protein chili made with nut butter.

Black Bean Chili with Peanut Butter

6-ingredient Black Bean Chili with Peanut Butter is a game-changer for quick, healthy dinners. Packed with plant-based protein, fiber, heart-healthy fats, and iron.

Vegan Chili with Peanut Butter

🥗 Protein-Rich Veggies and Fruit

Vegetables with the most amount of protein include spinach, Brussels sprouts, sweet potato, artichokes, broccoli, asparagus, corn (grain), and white mushrooms.

Fresh fruit generally have a lower protein content than vegetables. Those with the most protein include guava, avocado, jackfruit, apricot, kiwi, grapefruit, cherries, blackberries, raspberries, bananas, grapefruit, and oranges.

Try this veggie-loaded salad recipe.

Shaved Brussels Sprouts Salad

This flavorful Shaved Brussels Sprouts Salad uses capers and tahini for a creamy tangy dressing that tastes incredible. Gluten-free with an oil-free option.

Shaved Brussels Sprouts Salad

👩🏽‍🍳 A High-Protein Vegan Diet

Visit my Vegan High-Protein Recipes page for a variety of high-protein recipes, including sides and dips. A well-planned vegan diet can supply all the protein your body needs. Check out my Vegan Meal Plans, which make it easy to incorporate protein-rich plant foods throughout the day to maintain your energy levels.

⭐️ I dedicated a lot of time to creating this vegan protein guide. If you found it helpful, I would greatly appreciate it if you could ⭐️ leave a comment. Thank you in advance!