Ultimate Guide to a High Protein Diet for Vegans

It’s no coincidence that many foods that boost our health, digestion, and energy are plant-based. While you can still eat healthy on a non-vegetarian diet, choosing vegetarian or vegan options is a great way to reduce saturated fat and lower your risk of heart disease. One reason people choose to cut back on meat for better health and well being is that, due to modern farming practices, meat often contains added hormones and antibiotics that can be harmful to the body.

Humans have eaten meat for centuries and so we are naturally drawn to this diet and lifestyle. After all, animal protein is known to be the most dense form of protein. However, eating less meat leaves room for other nutritious protein-rich foods. If you are thinking of going vegan, make sure you get the energy balance right to match your daily needs. In this article, we will discuss a high protein diet for vegans and its sources, along with its benefits and potential risks.

If you choose to try vegetarian or vegan diets, there are a few things you need to keep in check. First, make it delicious, there are lots of brilliant vegan recipes you can start with. And you must replace the nutrients you were previously getting from meat, fish, and dairy products, such as Vitamin B12, Omega Fatty Acids, Iron, and Calcium, which are commonly found in foods of animal origin.

You can read more about Omega 3 benefits.

There is a wide variety of plant-based protein food sources, mainly whole foods, whole grains, and vegetables. Many of which are also high in healthy fats, fibers, and essential nutrients. Let’s explore vegan protein choices in detail:

You can read more about Gluten Intolerance.

A common misconception is that our meals should be centered around meat with just a small side of vegetables. But in reality, it should be the other way around. Here are some examples of the highest protein vegetables you should include in your diet:

Fruits generally have low protein, but they’re valuable for fiber, antioxidants, and vitamins like C and potassium. Here are a few fruits with a bit higher protein amounts than average:

At Calo, we’re here to make healthy eating easier and more enjoyable. Our expert dietitians design meal plans with care, created to support different health goals and lifestyles. While each plan is built to be balanced and reliable, we know that no two people are the same. So think of Calo App as a guide you can personalize to fit your unique needs and tastes.

Soy, pea, and hemp proteins are high-quality complete proteins with all nine essential amino acids. However, flavored vegan protein powders may contain artificial sweeteners, which can have harmful effects if consumed in large amounts.

It’s important to note that vegan doesn’t necessarily mean healthy.The quality of a vegan diet depends on the foods that make it up. While there are obvious benefits to a vegan diet, there are also risks of becoming deficient in important vitamins and minerals when diet isn’t controlled properly. Here are some tips to maintain overall health on a vegan diet:

Bottom line, vegan dishes based on grains and legumes are nutritious and delicious enough to satisfy both vegetarians and meat lovers alike. Following a plant-based high protein diet for vegans or non-vegans can help you meet your nutritional needs and keep your protein levels on track, while steering away from potential risks linked to a heavily meat-based diet. Read more about Healthy sugar alternatives and learn about Low-Carb diets and much more topics on the Calo Blog.