Newsflash: most studies show vegans and vegetarians actually get plenty of protein (approx 1 g per kg of body weight daily). I’ve known many a plant-based bodybuilder or endurance athlete!
Sure, animal products – not just meat, but fish, eggs and dairy – are ‘complete’ proteins (i.e. they contain all 9 amino acids, essential building blocks of protein that our bodies can’t make on their own).
But getting protein from plants really isn’t much harder – you just need a range of sources to ensure you get those essential 9.
If you want to put on extra muscle on a vegan diet, you might have to be a little bit clever about the plant sources of protein you consume.
But for the vast majority of us non-athletes, just making sure we eat a variety of plant-based foods is all it takes.
Here are just a few surprisingly protein-rich plant foods – and there’s much more on this in my new book Eat More, Live Well (pre-order link in my bio, out in Jan 2022!)
1. Firm tofu (125g) = 21.5g
2. Lentils (100g cooked) = 9g
3. Oats (40g raw) = 7g