What are the best substitutes for protein on a vegan diet?

Question

Hello doctor,

I am a 42-year-old male and pretty healthy overall. I hit the gym daily and have built up some good muscle mass over the years. Now, I am thinking about switching to a vegan, plant-based diet, but I am a bit worried about getting enough protein to maintain my muscles. How can I make sure I get enough protein from a vegan diet? I have heard that plant-based proteins are not as complete as animal proteins, so I am concerned about missing out on essential amino acids. What are the best sources of plant protein that can help me keep my muscle mass? Any tips on how to plan my meals?

Kindly suggest.

Answer 1

Hello,

I appreciate that you have chosen icliniq.com for your medical needs.

I am here to give you the best care possible.

Eat a little more than the recommended amount of protein each day. Vegans and vegetarians should aim to eat 0.0317 ounces of protein per kilogram of their body weight each day. That slight difference is there to help adjust for differences in terms of the digestibility of a lot of these proteins.

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: one and a half cups of cooked tofu can provide about 1.05 ounces of protein along with some healthy fat. Because tofu is made from soybeans, it is considered a complete protein even though it is from plants. Pulses belong to the leguminous crop family and are regarded as “poor man's meat" because they are high in protein, high in dietary fiber, and low in fat. They also contain a wide range of minerals. These are abundant in proteins but do not contain complete proteins.

3.5 ounces of vegan protein:

One-fourth cup of protein granola (0.35 ounces of protein).
One scoop of plant-based protein powder (0.7 ounces).
One ounce of nuts (0.18 ounces of protein).
Two tablespoons of peanut butter (0.25 ounces).
Two tablespoons of chia seeds (0.35 ounces).
One tablespoon of hemp seeds (0.14 ounces).
Two slices of rye bread (0.35 ounces).

I hope you are satisfied with my answer. For further queries, you can consult me at icliniq.

Thank you.