ICYMI: There’s an Egg Shortage, So Obviously RN Is the Best Time to Try Vegan Protein
If there was ever a sign to look for different sources. of protein, the time is now. With a shortage of eggs due to a bird flue outbreak, it might be best to find new ways to fill the scrambled egg-shaped hole in your heart. Naturally, one of the most common questions people ask when considering a plant-based diet is, "Where do you get your protein?" It’s a fair question—protein is essential for muscle repair, immune function, and overall health. But here’s the good news: You don’t need meat, eggs, or dairy to meet your protein needs. Plants have got you covered!
Why Is Protein So Important?
Protein is made up of amino acids, the building blocks of nearly every structure in your body. While our bodies can produce some amino acids, there are nine essential ones we must get from food. Protein plays a key role in:
Muscle Growth & Repair: Essential for fitness enthusiasts and anyone looking to stay strong.
Metabolism & Satiety: Helps keep you full and supports energy balance.
Immune Function: Supports the production of antibodies and enzymes.
Hormone Regulation: Involved in producing essential hormones like insulin.
How Much Protein Do You Actually Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or about 0.36 grams per pound). However, if you’re active, pregnant, or looking to build muscle, you may need 1.2–2.0 grams per kilogram.
Best Sources of Plant-Based Protein
Here’s a list of powerhouse vegan protein sources to keep your meals balanced and delicious:
Legumes & Beans
Lentils (18g per cup)
Chickpeas (15g per cup)
Black beans (15g per cup)
Edamame (18g per cup)
Soy & Meat Alternatives
At Eden, we recommend filling your plate with real, whole foods. But beginners to the vegan lifestyle might wish to transition with soy and meat alternatives. Here are a few options that come packed with protein.
Tofu (10g per ½ cup)
Tempeh (20g per ½ cup)
Seitan (21g per ⅓ cup)
Textured Vegetable Protein (TVP) (12g per ¼ cup)
Grains & Seeds
Quinoa (8g per cup)
Chia seeds (4g per 2 tbsp)
Hemp seeds (10g per 3 tbsp)
Oats (6g per ½ cup)
Nuts & Nut Butters
Almonds (7g per ¼ cup)
Peanut butter (8g per 2 tbsp)
Sunflower seeds (6g per ¼ cup)
Protein-Packed Vegetables
Spinach (5g per cup, cooked)
Broccoli (4g per cup, cooked)
Brussels sprouts (4g per cup, cooked)
Are Plant Proteins Complete?
A "complete protein" contains all nine essential amino acids in adequate amounts. While animal products naturally provide this, some plant proteins (like quinoa, soy, and hemp seeds) do as well! Other plant sources can be combined throughout the day—like beans and rice—to provide all essential amino acids.
Science-Backed Studies on Vegan Protein
Still skeptical? Let’s turn to the research:
A 2019 study published in JAMA Internal Medicine found that higher plant protein intake was linked to lower mortality rates, particularly reducing risks of cardiovascular disease.
The American Journal of Clinical Nutrition (2020) concluded that well-planned vegan diets provide adequate protein for muscle maintenance and athletic performance.
A 2017 study in Nutrients confirmed that plant-based protein sources can support strength training and muscle growth just as effectively as animal-based proteins when total protein intake is sufficient.
Easy Ways to Boost Your Protein Intake
Add hemp or chia seeds to smoothies and oatmeal.
Opt for whole grains like quinoa instead of refined grains.
Include tofu or tempeh in stir-fries and sandwiches.
Snack on roasted chickpeas or almonds.
Use nut butters in your breakfast or snacks.
Try vegan protein powders if you need an extra boost.
Final Thoughts
Getting enough protein on a vegan diet is not only possible—it’s easy when you know where to look! With a variety of delicious plant-based options, you can hit your protein goals while enjoying diverse, nutrient-packed meals.