Protein in the Vegan Diet

We all know how essential is protein in our diets, although it is important for our bodies, a study shows that we don't need huge quantities of it. Only one calorie out of every ten we take, it needs to come from protein.

How much protein do we need? RDA recommends that we take in 0.8 grams of protein for every kilogram that we weight, or 0.36 grams of protein per pound that we weight.

If you decide to be a vegan, you should concentrate on eating foods like: beans, grains, nuts, seeds and vegetables. The fruits, sugars, fats and alcohol do not provide protein. You would be low in protein if you base your diet on this last group of foods.

Check out these sample menus for male and female vegans:

Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs

Protein (grams)
Breakfast:1 cup Oatmeal6
1 cup Soymilk7
1 Bagel9

Lunch:2 slices Whole Wheat Bread5
1 cup Vegetarian Baked Beans12

Dinner:5 oz firm Tofu11
1 cup cooked Broccoli4
1 cup cooked Brown Rice5
2 Tbsp Almonds4

Snack:2 Tbsp Peanut Butter8
6 Crackers2
TOTAL73 grams
Protein Recommendation for Male Vegan [based on 0.8-1 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]56-70 grams
Breakfast:2 slices Whole Wheat Toast5
2 Tbsp Peanut Butter8

Lunch:6 oz. Soy Yogurt6
2 Tbsp Almonds4
1 Baked Potato4

Dinner:1 cup cooked Lentils18
1 cup cooked Bulgur6

Snack:1 cup Soymilk7
TOTAL58 grams
Protein Recommendation for Female Vegan [based on 0.8-1 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female]46-58 grams
Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.