The Ultimate Vegan Food Guide
When you first commit to being vegan it can be very daunting and confusing. All of a sudden you are thrown into a whole new world of eating habits and you start thinking about your food more than you ever have before. It can be easy to undereat when you first go vegan or to not be getting the correct nutrients – Going vegan doesn’t automatically mean good health. We have put this article together to help you figure out what you should be eating with the main focus being on how to get enough protein on the vegan diet.
What is a Vegan Diet?
A vegan strictly avoids all animal-derived products, including red meat, poultry, fish, animal milk, and milk products. Many also avoid foods with animal components, like rennet for cheese-making; gelatine from collagen; marshmallows (gelatine); refried beans made with lard; fries
cooked in beef tallow; baked goods made with cream, eggs, egg albumin, or butter; margarine made with whey or casein from milk; and foods flavoured with meat extracts. Some also avoid honey.
Protein is one of 6 essential nutrients, that includes fat, carbohydrates, vitamins, minerals and water. If you are healthy you don’t need to worry about getting enough protein. According to the Centres for Disease Control, there are almost no cases of protein deficiency if you are consuming enough calories. The only true cases of protein deficiency are cases of calorie deficiency. In other words, you have to be starving to be protein deficient.
Protein is made of amino acids. These are found in foods like beans, green peas, quinoa, whole wheat bread, oats, nuts, broccoli, bananas. Protein and the building blocks of protein are in many types of foods.
Contributor: Shayla Roberts
Organisation: Evolution Coaching Network
The Highest Protein Foods for Vegans
Nuts are a great snack and are very rich in protein. ¼ of a cup of peanuts will give you around 9g of protein, while ¼ of almonds provide around 8g. Cashews and brazil nuts are also a good choice. Seeds are rich in protein as well! Next time at the salad bar, don’t skip the sunflower (6g/¼ cup) or chia seeds (5g/2tbsps).
Contributor: Maggie Archibald
Organisation: Foundation Inc.
PES Select Vegan Protein is flavored naturally and PES always delivers on awesome tasting flavors for all their products. It is also gluten, dairy, and soy-free while being made up of pea and brown rice protein. Made up of only 6 ingredients, two of which are protein, followed by natural flavors, cocoa powder, stevia, salt, and guar gum.
Pea protein is one of the closest amino acid profiles to dairy and egg proteins, making it extremely effective for supplementation. Where pea protein amino acid profile is lacking in comparison to dairy or eggs, is where brown rice protein is strongest. Providing an almost identical amino acid profile to dairy or egg-based protein.
Contributor: Nick Rizzo
Organisation: Run Repeat
These delicious shakes will satisfy your hunger and meet the nutritional requirements of a full
meal – featuring 300 calories per serving, 20 grams of plant-based protein that delivers all 9 essential amino acids, and 23 vitamins & minerals at 20% of your daily value requirements.
Contributor: Devan Pucci
Organisation: Autumn Communications
Dairy alternative milk (soy milk has a similar protein content to cow’s milk).
Contributor: Cynthia Lopez
Organisation: Smart Healthy Living
One of the best ways to get protein on a vegan diet is to eat wide variety of foods with every meal. Many vegetables are high in protein, from broccoli, to potatoes, to beans and lentils. But since many vegetable proteins are incomplete in one essential amino acid or another unlike protein obtained from meat the variety is crucial to making sure you are receiving all of your essential amino acids.
Contributor: Reese Costa
Organisation: Sneakz Organic
Chickpeas and a variety of beans are fantastic sources of protein. Chickpeas can be ground into hummus which when combined with olive oil and eaten off a carbohydrate like pita is a full macro nutritious meal. Having an even amount of proteins, fats, and carbohydrates. Not to mention it’s delicious and can be added to a variety of dishes to give some extra
protein to a vegetable-based dish.
Contributor: Jamie Bacharach (Dipl.Ac)
Organisation: Acupuncture Jerusalem
Tempeh is a great source of vegetarian protein. It has made from fermented soybeans, so look for non GMO and organic. It’s locked with a complete protein too, so you can use it in many ways. Get creative!
Contributor: Katie Ziskind
Organisation: Wisdom Within Counselling
Pasta Snacks are Italian-inspired snacks created by baking fresh pasta dough for a better-for-you chip or cracker alternative, made with premium semolina flour, ancient grains, and regional Italian herbs that have been celebrated for over 800 years. The low-calorie snacks are
made with all-natural ingredients and are vegan, non-GMO, OUD Kosher certified, and cholesterol-free.
Contributor: Anita Yardemian
Organisation: The Influence