Protein is essential for survival. Your muscles, tendons, skin and organs are created from protein. Proteins make hormones, neurotransmitters, and even enzymes to digest the food that you eat. You cannot function without protein.

Many vegetarians and vegans do not get enough protein in their diet. This isn’t because it’s not possible – it is very possible to get protein from plants. However, it takes a bit more attention to not only what you eat but also how much you eat. The following foods provide a good amount of protein and can help you thrive on a vegan diet.


Nuts and Seeds

* Almonds 30g protein per cup

* Chia seeds 16g protein per cup

* Hemp seeds 10g protein per ounce

* Sunflower seeds 23g protein per cup



* Baked tofu 20g protein per cup

* Black beans 15g protein per cup

* Edamame 17g per cup

* Garbanzo beans 15g protein per cup

* Great northern beans 15g protein per cup

* Lentils 18g protein per cup



* Brown rice 5g per cup

* Couscous 6g protein per cup

* Quinoa 8g protein per cup


Making sure that you eat a variety of beans, nuts, seeds, and grains can help ensure not only that you get enough protein but also a well-rounded source of protein. Generally speaking, you should get around 50 grams or more of protein each day, and if you exercise then you need even more. Many doctors and health experts recommend striving for 25 grams of protein at each meal.