Hello and welcome back, to the Lady Fitness Protein blog series, where we discuss your body and the value of high-protein, low-fat meals that can transform your lifestyle from average to healthy.
If you’ve been scrolling through social media lately, you’ve probably seen a lot of buzz about protein, especially if you’re vegan. Many people are asking how vegans can get enough protein, and that’s exactly what we’re going to talk about today.
With fitness influencers and Instagram nutritionists passionately claiming that our diets are lacking in protein, some even suggesting we should double or triple our intake, it’s understandable to wonder how you can meet your protein needs, especially as a vegan. This blog is here to help.
To start with the basics, your body does require a specific amount of protein each day. The recommended daily protein intake for women varies depending on factors like age, activity level, and overall health. In general, the Recommended Dietary Allowance (RDA) for protein for the average adult woman is:
- 46 grams per day for women who are sedentary and not pregnant or breastfeeding. (Reference: Food and Nutrition Board and Institute of Medicine)
However, if a woman is more active, particularly if she engages in regular exercise or strength training, her protein needs may be higher:
- 0.8 grams per kilogram of body weight per day (or roughly 0.36 grams per pound of body weight) is often recommended for active women. (Reference: Harvard Health Publishing, 2023. For example, a woman weighing 68 kg (150 pounds) might need between 54 to 68 grams of protein per day, depending on her activity level.
Pregnant or breastfeeding women also have higher protein needs to support both the baby’s development and milk production:
- 65-71 grams per day or additional 17g per day is recommended during pregnancy and breastfeeding.
Exploring the benefits of plant-based proteins options
Plant-based proteins come from plant sources rather than animals. While protein is often associated with animal products, this is a common misconception. Meat may be the most well-known source of protein, but plant-based sources provide excellent options for vegetarians, vegans, or anyone looking to replace animal-derived products with plant-based alternatives.
Let’s take a closer look at some common plant-based protein options that are not only healthy but also delicious and powerful for your body.
- Whole grains: These are grains that have all three parts of the seed, so they’re more nutritious than refined grains. Whole grains are packed with complex carbs, fiber, and important nutrients like B vitamins, iron, magnesium, and antioxidants. Some common whole grains are brown rice, quinoa, oats, barley, farro, bulgur, and whole wheat. Because they’re high in fiber, whole grains help with digestion, keep blood sugar steady, and give you lasting energy. Eating a variety of whole grains can boost heart health, lower the risk of chronic diseases, and help with weight management. You can enjoy whole grains in lots of ways, like in oatmeal, grain bowls, or whole grain bread and pasta.
- Lentils: Half a cup of lentils is equally healthy and provides 9 grams of protein in each serving. Lentils, like other legumes such as beans, peas, nuts, and seeds, offer a full package of protein and are highly rich in fiber, vitamins, and minerals. You can easily incorporate them into veggie-packed soups, burgers, or pastas, which act as a great substitute for meat.
- Black beans: Black beans are a nutritious and versatile legume, known for their rich protein content and high fiber, making them an excellent choice for plant-based diets. One cup of cooked black beans provides about 15 grams of protein and 15 grams of fiber, which contributes to better digestion, stable blood sugar levels, and heart health. They are also packed with nutrients like iron, magnesium, folate, and antioxidants, which support immune function and overall well-being. You can enjoy black beans in a wide range of dishes, including soups, salads, tacos, and burritos, or blended into dips like black bean hummus. With their mild, earthy flavor and creamy texture, chickpeas are a versatile ingredient that works well in both savory and sweet dishes.
- Chickpeas: Rich in protein, folate, iron, fiber, and healthy fatty acids, chickpeas offer 7.5 grams of protein per half-cup serving. You can roast them for a crunchy snack or use them as the base for hummus.
- Tofu: Tofu is an excellent and versatile source of plant-based protein, making it a staple in many plant-based diets. A 4-ounce serving of cooked tofu provides around 15 grams of protein, which can meet about one-third of the daily protein requirements for the average woman. One of the best things about tofu is its adaptability in the kitchen. Soft tofu can be blended into smoothies or used in creamy sauces and desserts, while medium tofu works well in vegan cheeses and spreads. For heartier dishes, firm or extra-firm tofu can be sautéed, grilled, or added to stir-fries. Thanks to its mild flavor, tofu easily absorbs the taste of whatever spices, marinades, or sauces it’s paired with, making it incredibly versatile for a wide range of cuisines. Tofu can also be a great option for those transitioning to plant-based eating, as its texture can resemble meat when cooked properly. It’s an ideal substitute in stir-fries, curries, sandwiches, and even scrambles. Whether you’re a tofu newbie or a seasoned fan, it’s an easy and delicious way to boost your protein intake.
- Quinoa: A perfect option for busy working women who need a quick, protein-packed meal. With 8 grams of protein per cup, quinoa is a complete protein and cooks in just 15 minutes. It’s incredibly versatile, you can use it as a base for salads, mix it into soups, or pair it with roasted vegetables for a filling bowl. It can even be enjoyed for breakfast, mixed with fruit and plant-based milk for a nutritious start to your day. Its mild flavor and quick preparation make quinoa an easy, nutritious choice for any meal, even on the busiest of days.
- Nuts: Who doesn’t love nuts? Whatever your favorite is, start incorporating them into your diet. Packed with healthy fats, fiber, and protein, nuts like almonds, peanuts, and cashews are not only delicious but also incredibly nutrient-dense. Just a small handful (about 1 oz) can provide 6-8 grams of protein, making them an excellent on-the-go option for busy days. Whether tossed into a salad, added to smoothies, or simply eaten as a snack, nuts are an easy, portable way to fuel your body and curb hunger.
- Peanut butter: A tasty and convenient protein source, peanut butter offers about 8 grams of protein per 2-tablespoon serving. It’s also rich in healthy fats, fiber, and essential vitamins and minerals. While it can help meet protein needs, it’s best consumed in moderation due to its calorie density. To enjoy it, spread it on whole-grain toast, add it to smoothies, or use it as a dip for fruits like apples or bananas. For a balanced diet, one to two servings (about 2-4 tablespoons) per day can contribute to meeting your daily protein requirements, though it’s important to balance it with other protein sources, especially for those with higher protein needs.
Exciting, right? The range of plant-based options is truly incredible. From protein-packed grains like quinoa to versatile legumes and delicious nut butters, the variety of plant-based foods available today makes it easier than ever to fuel your body with all the nutrients it needs.
So, this is all you need to know, but ladies, if you’re struggling to find time for the perfect diet, don’t worry! Lady fitness is launching new, science-backed, easy-to-make recipes that give you the right amount of protein, whether you’re vegetarian or vegan. We’ve got you covered with delicious, nutrient-packed meals that’ll keep you energized and support your health goals, all without the stress of meal planning.
Plant-based protein is essential to power your body with clean energy, supporting muscle recovery, and improving digestion, all while helping you stay strong and vibrant. That’s why we’re committed to providing meals that are as nourishing as they are delicious. Whether you’re after a quick snack, a hearty meal, or something to satisfy your cravings, plant-based options offer endless possibilities. They’re not only nourishing but also full of flavor and perfect for every lifestyle, with plenty of healthy, sustainable choices to enjoy.
Follow Lady Fitness now, we’ve got your back every step of the way. Remember, empowered women, empowered bodies. Let’s make it happen! Visit our website today and follow us on social media to stay updated.
