Although the American Dietetic Association says a vegan diet can be a healthy alternative for anyone, you need to plan it appropriately. Vegan diets may be deficient in some nutrients, specifically vitamin B-12, calcium, zinc and protein. Although all of these nutrients are important, protein is a macronutrient that you need in large quantities to support muscle function and growth, cell repair and healthy skin and hair. A vegan diet can include adequate amounts of protein when you include the right foods.
Significance
Proteins are made up of amino acids, some of which are made by the body and others which are only available from food. Protein comes in two types: complete and incomplete. Complete proteins provide you with all the amino acids your body cannot produce on its own and are mostly found in meat, fish, poultry, dairy and eggs -- foods that are not included in a vegan meal plan. Most plant foods offer incomplete proteins, meaning they are missing one or more of the essential amino acids you need from your diet. Combining plant foods, such as legumes and rice, can create a complete protein. Because of plant proteins may not be digested as efficiently as animal proteins, and have different amino acid mixes, you should aim for about 1 g of protein per 1 kg of body weight, a slightly higher amount than the 0.8 g per 1 kg of body weight minimum recommended by the Institute of Medicine.
Protein Sources
Whether you give up all animal products for health or ethical reasons, include plenty of nuts, seeds, legumes and beans in your vegan diet. Quinoa is classified as a grain, but is actually a seed that provides 8 g of complete protein per cooked cup. Soy foods, including soy milk, soy protein powder, tofu, seitan, textured vegetable protein and soy beans, are also complete vegan sources of protein.
1,800-Calorie Plan
A vegan meal plan for a 140-lb. person should contain at least 64 g of protein each day. For breakfast, have 1 cup of oatmeal cooked with one cup soy milk, two slices of sprouted grain toast, 1 tbsp. of peanut butter and a glass of calcium-enriched orange juice. For lunch, have a wrap on a whole-grain tortilla filled with a mixture of 1/2 cup quinoa, sliced avocado, 1/2 cup black beans, cilantro, shredded carrot and balsamic vinaigrette. For dinner, stir fry 4 oz. of firm tofu with 1 cup broccoli and serve over brown rice. As a snack, blend a smoothie made with 4 tbsp. of hemp protein powder, 1 cup soy milk, 1 cup blueberries and a medium banana. This meal plan provides approximately 1,800 calories and 79 g of protein. If you need more calories and protein, increase portion sizes slightly.
2,200-Calorie Plan
Another meal plan appropriate for a 175-lb. person, with around 2,200 calories and 94 g of protein begins with two slices of sprouted grain bread topped with 2 tbsp. almond butter and a smoothie made with one scoop soy protein powder, 1 cup soy milk, 1 cup frozen strawberries and 1 cup fresh pineapple. For lunch, snack on 1/4 cup hummus with 10 woven wheat crackers, baby carrots and red pepper strips. Have a container of vanilla soy yogurt for dessert. At dinner, have 1 cup cooked lentils sauteed with celery and onion and mixed with 1 cup cooked orzo. Enjoy a large spinach salad sprinkled with 1 tbsp. hemp seeds and dressed with olive oil and lemon juice on the side. A 1/4-cup serving of walnuts makes a healthy snack on this plan.
References
- The Vegetarian Resource Group; Protein in the Vegan Diet; Reed Mangels, Ph.D., R.D.
- MedlinePlus; Protein in Diet; Jul. 21, 2009
- American Dietetic Association; Vegetarian Diets; July 2009
- "Proceedings of the Nutrition Society"; Health Effects of Vegetarian and Vegan Diets; T.J. Keys, et al.; February 2006
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