If you're vegan or vegetarian, or just following a meatless diet, you don't have to lose your mind to meet your daily protein requirements today we'll give you 5 days. In fact, legumes, nuts and seeds are great sources of protein for vegetarians and vegans. So if you want a tasty protein dish without the meat, try adding some nuts, almonds or tofu to your next meal. And if anyone still asks about your protein sources, just remind them that plants have protein too, and you're perfectly fine without the meat!
Make a list of foods rich in plant proteins
Start by making a list of vegan foods that are high in protein, such as legumes (beans, lentils, peas), tofu, tempeh, nuts and seeds, quinoa, oats, spinach, broccoli, kale, and mushrooms. These foods are high in protein and are easily incorporated into a vegan diet.
In the article "The truth about vegetable proteins as meat substitutes in your meals" we list the main sources. In short, pay attention to this worksheet:
Calculate your daily plant protein needs
It's important that you know how much protein you need daily based on your body weight and activity level. Generally, an adult needs about 0.8 grams of protein¹ per kilogram of body weight. There are several online calculators that can help you figure out your daily protein requirement.
Plan your meals including plant proteins
Plan your meals in advance to ensure you are consuming vegan protein-rich foods at every meal. For example, you could include a quinoa salad with nuts and seeds for lunch and grilled tofu with vegetables for dinner. You can also incorporate protein-rich foods into your snacks, such as vegan protein bars or hummus with carrot sticks.
Try new recipes with vegetable protein
One of the most important things to keep a vegan diet interesting and varied is trying new recipes. There are many protein-rich vegan recipes available online, from black bean burgers to lentil stews. Try different combinations of ingredients and see what you like best!
Want a master tip? Read our article "Tips for adding Foodz to your weight loss diet" which will help you shed light!
Eat plant-based protein with every meal
Be sure to include vegan protein sources with each meal. For example, you might have a vegan omelet made with tofu and vegetables for breakfast, a quinoa salad with nuts and seeds for lunch, and a plate of grilled vegetables and tempeh for dinner. Make sure each meal includes at least one vegan protein source to ensure you are consuming the optimal amount of protein.
Foodz can be your ally!
If you're looking for a high-quality protein drink, Foodz liquid meals could be an excellent choice. These meals contain plant-based protein from rice and peas, which, when combined, offer complementary functions that help provide all the benefits of this important macronutrient.
Each portion of Foodz contains up to 40g of protein, which corresponds to 50% of the daily protein recommendation, following the daily values recommended in the dietary supplements legislation. What's more, they also provide 25 vitamins and minerals, fiber, carbohydrates and healthy fats to help you reach your diet goals, whether it's weight loss⁶ or muscle mass gain⁷.
Plus, the versatility of Foodz liquid meals lets you get creative with your diet. You can use them as a base for smoothies, smoothies, pancakes, and more. The possibilities are endless, and you can experiment with different combinations to make your food even tastier and more nutritious. Don't waste any more time and try Foodz liquid meals!