Getting enough protein (a vegan's favourite question)

[paulmccartneysbagel]

Okay. So I have heard 1000 times that vegans get the protein they need from plants. I know it is the number one question we always get asked!

BUT.

I've recently started using Nutracheck to track my food and notice that I am not hitting the recommended 58g of protein I need every day (73kg x 0.8).

I've had a fairly decent day - porridge for breakfast (I also add mixed milled seeds to it), a lovely salad with houmous, falafel and mixed seeds, and a lentil and vegan mince shepherds pie for dinner. I feel like I've eaten enough, I've not been hungry. But only 54g of protein. Last seven days average is 55g. I guess it's near enough, but it's still low.

How do you all do it?

You’re definitely not the only one. It’s a really common problem amongst vegans and that’s why the number of products with added protein has sky-rocketed recently.
There are so many added-protein products and you only need a couple of them to really make a difference.
E.g.
Alpro soya milk
Porridge
Granola
Bagel thins
Pasta
Not to mention millions of cereal bars!
Also, choose your veggie mince/meat replacement carefully. Not all veggie meat is created equal. Vivera is really good for protein and B12.

Thank you @Fivemoreminutes1 I will look into those.

I've also realised that eating wholemeal is an effortless way to increase protein - eg wholemeal bread instead of white bread.

Also I am eating a deficit in calories at the moment as I'm trying to shift a few pounds, so I wonder if that's why I'm finding it harder to hit the target.

Nutritional yeast will drastically increase your protein. Just add a tbl or two to soups, salads,.... Soya milk has the highest protein content compared to almond or oats milk.

Peanuts, peanut butter and cashew nuts are my go-tos. Also check your soya milk/other milk replacement, protein varies between brands.

Seitan is loaded with protein - DH has nailed making it in our bread maker and it’s really good. Worth experimenting with. Peanut and other nut butters? I like apples and bananas with peanut butter

Engevita nutritional yeast, and red lentil fusilli (in place of regular pasta) - nearly 30grams of protein per portion

Are you counting all protein?
Potatoes are 3% protein. Broccoli is 2.8%
Green & Blacks 70% chocolate is 9% protein

I'm intrigued about seitan in the bread maker. Could you tell me more?

He’s out at the moment so can’t ask him specifics, but it is as straightforward as it sounds - Isa’a seitan recipe is well regarded but you can play about with flavours. Add wet ingredients, add dry ingredients and let the bread maker do its thing. We’re still experimenting with settings but most recent success was using dough setting first, giving it a bit of time to settle then sticking it onto one of the quick bake settings. Seitan is definitely an acquired taste/texture but this gets demolished in our house and it’s something ludicrous like 30g protein per relatively modest slice.

Not vegan.

But I use Sainsbury's Golden Multiseed Bread Mix and add a handful of mixed nuts and seeds to it.

I'll give it a try. Thank you.
I really enjoy seitan but when I've attempted to make it in the house it's always so tough.

Sounds like OP is logging her food so it will be included in the figure she gave

Protein in potatoes is 2%

OP you can try adding milk powder to things, I havent done this myself but might start doing so

I used your calculation and see that I am way out. Ive been working on the basis that I need about 70g but its way above that that I need. I need to work on this properly!

I do have beef protein powder but obviously thats not suitable for veggies

It’s definitely chewy, but not in an unpleasant way! Needs some playing about with the timings to get it how you like it. But it’s certainly easier (and much tidier!) than doing it by hand. Making me
hungry just posting about it 😁

Thanks all.

Yes I am logging my food on Nutracheck so all protein, even from vegetables etc should be included in the total.

Adding nooch is a great tip, thank you to the poster who suggested that! I added some to my soup today.

I love Seitan but can't find it locally and am not sure I will make it in all honesty. Maybe I should order some online.