April 17, 2024

We know that many people considering a vegan diet have one main concern: nutrition. Specifically, protein.

The protein myth

Just last week, I once again had someone ask me how I get enough protein. You’ve probably thought this or heard this as well. Well, worry not — it’s easy to get enough protein on a plant-based diet. We have been brainwashed by our society that only a big slab of meat with each meal will do the trick. But that is not the case at all.

‘When I make a meal, I make sure there is a protein, vegetable, grain, and some healthy fat. I try to eat a variety of fruits and vegetables and eat mostly whole foods. I drink fortified soy milk for B12 and other supplements, and eat chia seeds for omega 3s.’

—Grace Prins

Every food has protein in it. Per calorie, broccoli has more protein than beef! Especially rich protein sources include soy, nuts, seeds, beans, and lentils. This year’s issue of Minnesota Veg Living has a registered dietitian, Lauren Plunket, talking about the protein in soy products. 

The secret is a whole foods, plant-based diet

The secret to healthy nutrition for any diet is to eat whole foods based meals. Especially ones that are mostly vegetables, fruits, and legumes. Read this great blog on this topic from our website. In it, registered dietitian Suzy Sorensen, spells it out for you. And if you’d like a good visual of what to eat, see this plant-based food chart. 

You may be saying to yourself that you prefer the junk food — I get ya! That has its place if used as a special treat. But you can enjoy the healthier foods as well. The trick to enjoying them is to find good recipes, the right spices, and quality ingredients. And to learn how to cook them well. For this, we’ve got you covered!

Other resources for a healthy vegan diet

Another blog in this series focuses on recipes and cookbook recommendations. There are also many recipes on our website for you to explore. Most months, CAA has a cooking class and a vegan recipe. For those of you in the Duluth area, there’s a vegan potluck every month. Check out our event page for more details.

We hope these resources and the tips below alleviate any concerns you may have had. You should be all set for a healthy and happy experience. Hopefully now you’ll feel prepared to answer “yes” if a friend asks you if you get enough protein on a vegan diet! If you have any questions or concerns, you can reach out to your doctor or a registered dietitian. Or email us and we can refer you to some additional information. 

Quotes from our community on getting good nutrition

• I don’t eat a lot of processed foods. I’ve learned some easy meals that taste good and are nutritious. I take B12. -Stephanie Paquin
• Education, variety, beans, supplements, greens, grains, fruit, vegetables. -Don Price
• Buy organic, use vegetarian and vegan cookbooks, grow own food in garden, read labels for ingredients. -Roland Halpern
• I have not taken extra measures. I find what I eat maintains my health. I used to take B12, but recent blood tests show it was not necessary. -Kathleen Jefferies 
• I eat a variety of foods, lots of fruits and veggies, plenty of whole grain carbs, tofu, nuts, and some “fake meat.” I keep a lot of foods that are easy to prepare like beans, tortillas, oatmeal bc I don’t have a lot of time to cook. Also, everything tastes good if you add peanut butter or hot sauce. -Allison Gamble
• I eat a wide variety of food every day. This includes nutritional yeast for B12 (in marmite/vegemite, meat or cheese substitutes) and legumes for essential amino acids (protein). -Nicola Philpott
• Occasionally I will track what I eat for the day in Cronometer to make sure that I am hitting nutrition targets. I had a panel of blood work done at my last doctor’s appointment, and the results were all very good and indicate I am eating well! -Grace Prins
• I track calories, protein, fiber, sugar, and other nutrients through an app on my phone, and I also meal plan every week. -Catherine Krummey
• I eat a variety of vegetables and try to mix up meals every once in a while. I cook most meals at home and take a vegan multivitamin just to be sure. -Micah Norman-Pace
• I have an understanding of my nutritional needs and make sure I eat a wide variety of foods to meet those needs. I try to incorporate fresh fruit and vegetables as much as possible. -Hannah Milos
• Eat fruit, snack on nuts, eat legumes and a wide range of fresh vegetables and you’ll receive far more nutrition than the average meat eater.  For example tofu has all 9 amino acids. -Phil Martens