A concern for many of my clients is whether or not they are getting enough protein from their vegan diet. It is a valid concern because is is an important macronutrient our bodies do require. The good news it’s not as hard as it seems. Here I’ll share with you 5 Steps to Get Protein as a Vegan and Lose Fat.
I can assure you that you don’t need to worry so much. You will NOT become protein deficient by eating a vegan diet. And In fact, you can get high protein foods daily, easily, and reach your fitness goals! I want to share with you how to reach protein goals easily and lose fat as well!!
Get Protein as a Vegan and Lose Fat
Tip 1: Know your calorie and protein needs. Use one of the many online calorie calculators like this one to calculate your total daily calorie requirements as well as your total protein requirements based on your specific goals such as fat loss, muscle gain, maintenance.
Tip 2: Be mindful of portion size and measure your food. Increase enough to hit your protein without going over calories. I always keep measuring tools handy. If I’m to hungry and can’t find a tool I know my eyes and stomach won’t get on the same page and I’ll over eat. So be sure to plan your meals regularly so you don’t get overly famished.
Especially keep this in mind with higher fat foods, starches, and proteins. Find tools to keep handy and measure. Weighing food is a really accurate option but can be time consuming so I recommend keeping measuring utensils close by such as, 1 cup, ½ cup, ¼ cup, tbsp, tsp and if there is something in between I eyeball it.
Measuring your food is different for everyone and very dependent on your calorie requirements. My husband and I need about an 800 calorie a day difference so I’m sure to measure mine separately. Guessing usually ends up in over consuming calories. At least until you have practiced long enough to know your amounts. Even still it’s good to check in.
Tip 3: Eat more low calorie density foods. You can enjoy foods like potatoes, fruits, and vegetables in larger quantities than high calorie dense foods such as chips, fried foods, cereals. By choosing low calorie density foods you will keep the calories low and they will fill you up. Even foods like beans and whole grains have a low calorie density and will also contribute to your daily protein goal.
Examples of low cal density foods: Fruits, vegetables, potatoes, beans, grains.
Getting in Vegan Protein is easier than you think!
Tip 4: Protein supplements: With all of the protein supplements out on the market these days you have all your protein bases covered. From powders to bars your snack and post workout calories and macros are covered. Now, protein supplements aren’t for everyone and they definitely aren’t required to get results. In my opinion they just make a meal or snack at least once a day easier to get protein as a vegan and lose fat. My protein supplements keep me from craving sweets, makes creamy smoothies, and delicious dessert dips. I also grab a protein bar when I’m busy or traveling.
My favorite protein powder is from Vedge Nutrition. The vanilla ice cream flavor is the best in my opinion. You can use my code justfitvegan for a discount! If you’re looking for a protein bar I recommend No Cow. You can’t beat their macros with high protein and fiber content and low fat and sugar.
Make this high protein vegan peanut butter dip thats great for fat loss!
4 tbsp of peanut protein powder
Slowly add water to create the consistency you would like for your dip.
Add 1 packet of stevia or 1 tsp of maple syrup, mix to sweeten.
Chop apples into slices and enjoy with your lean dip!
Tip 5: Eat High Protein Sources. Most people assume beans are your main protein source as a vegan but this is my favorite tip to show you how to crank up that protein! Beans and grains would actually be considered a moderate protein or realistically a carbohydrate source with a protein boost. They are amazing for you and help you increase your daily protein amount as well as nutrients and fiber. What I suggest though is decrease them slightly and replace those extra calories with a lean high protein option. A food that most of it’s calories come from protein. In turn, you’ll find it’s easier to reach your protein goals and if you have issues with bloating from eating beans, this swap-in will drastically improve that.
Vegan High Protein List:
Seitan
Upton’s Chorizo
Tofu
Tempeh
Textured vegetable protein
Lentils
Split Peas
Gardein chick’n strips
Edamame
Lentil pasta
Protein powders and other supplements
Don’t forget about your carbohydrates with moderate protein:
Black beans
Chickpeas
Pinto beans
Rolled oats
Brown rice
Whole grain bread
Whole wheat pasta
Vegetables and fruits – yes even these can contribute to your overall daily protein needs
Try to get a wide range of foods from low to high proteins to reach your protein. In fact, there are other important macronutrients needed as well like carbohydrates and healthy fat. So don’t stress so much about it the protein, you’ve got this!
Here is one of my favorite high protein vegan meals great for fat loss
Justine’s Chorizo Bowl
1 serving Upton’s chorizo seitan
¼ cup black beans
¼ cup brown rice
½ cup finely sliced cabbage
1 cup leafy greens – arugula or kale
¼ avocado
Hot sauce and pickled jalapeños
Warm up the chorizo, beans, and rice. Fill half your plate with cabbage and greens. Add in the chorizo, bean, and rice mix. Top with avocado and hot sauce. Enjoy!
Need more vegan meal ideas? Here’s a 7 day plan from a dietician
Are you still feeling stumped on how to incorporate vegan food to get the most out of your healthy lifestyle? Reach out to get one-on-one training from a vegan personal trainer who has worked with clients for 13 years.
