Protein Sources for Vegans, Vegetarians and the Rest of Us!

Protein requirements for adults vary based on factors like age, sex, activity level, and overall health, but there are general guidelines.

Before reading the information below, consider this...this website is free to the reader and ad free. As of this date, I have not written a book or related any health information on TV, Social Media, in person, etc. I am not a "guru" of any kind and I don't provide information to seek money or fame. I am definitely not a dietician or medical doctor. I am not a nurse.

What I do love to do is show people that there is so much to research and when you do research, you must always consider the sources and financial gain of the person or organization that is selling the information. In some cases it's important to understand their basic beliefs. An excellent article that details the journey of one woman looking for answers was published in the New York Times on March 29, 2025. https://www.nytimes.com/2025/03/29/opinion/medical-freedom-cancer-rfk.html?unlocked_article_code=1.7k4.K9iQ.Q0xvONHDhstg&smid=url-share If you cannot open the link (this is a gifted article from a paid subscription) search for The Story of One Woman Who Fell Prey to the Medical Freedom Movement.

Now that I've said all of that (whew!) review the information below (compiled by AI and edited) and then talk to your DOCTOR (or CNP or certified nutritionist.)

Recommended Daily Allowance (RDA: For the average adult, the RDA is 0.8 grams of protein per kilogram of body weight. For example, if someone weighs 70 kilograms (154 pounds), they would need about 56 grams of protein per day.

Active Individuals: Those who exercise regularly or are athletes may need more, ranging from 1.2 to 2.0 grams of protein per kilogram of body weight.

Older Adults: Protein needs may increase slightly with age to help preserve muscle mass, commonly between 1.0 to 1.2 grams per kilogram of body weight.

Protein is vital for numerous functions in the body:

1. Muscle Repair and Growth: Helps maintain and build muscle tissue.

2. Enzyme and Hormone Production: Essential for producing enzymes and hormones that regulate body processes.

3. Immune System Support: Plays a role in the formation of antibodies and immune cells.

4. Energy Source: Can serve as an energy source if carbohydrate and fat stores are depleted.

5. Cell Maintenance: Helps repair and replace tissues, ensuring organs and skin stay healthy.

For Vegans:

Vegans have an abundance of fantastic protein sources that align with their dietary preferences. Here are some of the top choices:

• Legumes: Lentils, chickpeas, black beans, and soybeans are rich in protein and fiber.

• Tofu & Tempeh: These soy-based options are versatile, protein-packed, and great for savory or sweet dishes.

• Seitan: This wheat-based protein has a meaty texture and works well in stir-fries or sandwiches.

• Quinoa & Whole Grains: Quinoa, farro, and oats not only provide protein but are nutrient-dense and filling.

• Nuts & Seeds: Almonds, walnuts, chia seeds, hemp seeds, and sunflower seeds are protein-rich and add crunch to meals.

• Plant-Based Milks: Soy milk is a standout, but almond and oat milk may contain protein too—just check the label.

• Vegetables: Broccoli, spinach, Brussels sprouts, and kale have small amounts of protein along with vital nutrients.

• Protein Powders: Many options, such as pea protein or rice protein powders, cater specifically to vegans.

• Plant-Based Meat Substitutes: Products made from pea protein, soy, or jackfruit replicate the texture and taste of meat.

For Vegetarians:

• Legumes: Lentils, chickpeas, black beans, and soybeans pack a protein punch.

• Tofu & Tempeh: These soy-based staples are versatile and protein-rich.

• Seitan: Made from wheat gluten, it's a great option for protein with a meaty texture.

• Eggs & Dairy: If you're not vegan, eggs, milk, yogurt, and cheese are excellent sources of protein.

• Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds are not only tasty but high in protein.

• Whole Grains: Quinoa, farro, and oatmeal provide a modest amount of protein while being nutrient-dense.

• Meat Substitutes: Look for plant-based burgers and sausages made from pea protein, soy, or other legumes. ( be careful with this - there are a lot of additives in some products.)

• Protein-Rich Vegetables: Spinach, broccoli, and Brussels sprouts contain protein, albeit in smaller amounts.

Non-vegetarians have a wide range of protein-rich options.

• Lean Meats: Chicken and turkey breast are high in protein and low in fat.

• Fish & Seafood: Salmon, tuna, mackerel, shrimp, and cod are excellent protein sources, plus they provide healthy omega-3 fatty acids.

• Eggs: Incredibly versatile and a top choice for high-quality protein.

• Dairy Products: Milk, Greek yogurt, cottage cheese, and cheese offer protein and calcium.

• Red Meat: Beef, lamb, and pork contain high amounts of protein, though it's best to choose lean cuts.

• Organ Meats: Liver and kidney are protein-rich and packed with nutrients.

• Game Meats: Venison, bison, and duck provide unique flavors and plenty of protein.

Good luck and success on your best-health-for-you information journey.

Peace.