A vegan dietitian shares the 6 foods she keeps in her kitchen to help her eat enough protein

From insider.com

• The average person should eat at least 0.8 grams of protein per kilogram of body weight every day.
• Tofu, tempeh, and edamame beans are great sources of protein for vegans, a dietitian said.
• Getting protein into every meal will help you to feel full throughout the day.

A plant-based diet — with its links to a lower risk of conditions including cancer, type 2 diabetes, and Alzheimer's disease — can be great for your health. 

But it can be a struggle to hit your protein goals without eating meat, dairy, and eggs if you don't know what you're doing — and protein is important because it helps the body repair itself, and maintain and build muscles.

"It also helps with the production of different hormones. Protein also helps carry nutrients throughout the bloodstream to different parts of your body — your body is always using it," Texas-based dietitian Stephanie Wells — who has been vegan since 2014 for the potential health benefits — told Insider.

The recommended daily allowance for American adults is 0.8 grams protein per kilogram of body weight per day. This amounts to around 54 grams for a 150-pound person.

This number is just a minimum in order to prevent  a protein deficiency, so getting more than that can be helpful to feel full and satisfied throughout the day, Wells, who works with a lot of vegan clients,  said.

Insider spoke to Wells about what she keeps stocked in her kitchen to help get enough protein as a vegan.

1. Beans

Beans can be great sources of protein and Wells includes both canned beans and dried beans in her diet.

She explained that a can of white beans can be blended up into a creamy pasta sauce to add protein to a dish. Once blended up, if seasoned well enough, you can't taste the difference, she said. 

2. Tofu

Wells said that silken tofu can also be used to bulk out a pasta sauce, too.

She said: "One that I make a lot is sauteed cherry tomatoes, onion, and garlic. You blend it up with a small block of silken tofu, some nutritional yeast, and other seasonings."

3. Tempeh

It's important to get a good protein source into breakfast, lunch, and dinner, Wells said. And tempeh and edamame beans are both really great sources of protein.

"I like to make this gingery, garlicky tempeh with a soy sauce and hoisin sauce." She serves it with brown rice and broccoli for a flavourful and high protein dinner.

4. Textured vegetable protein

Wells said that textured vegetable protein works as a great alternative to ground beef. It can be bought from some grocery stores or ordered online. 

She said that it needs to be rehydrated, but it's ready to eat in under 10 minutes and so is great for busier days.

5. Nuts

"Nuts do have some protein as well," Wells said. "You're not going to get quite as much in a serving always as you would with beans or soy foods. But they're really good to include."

She tends to go for an apple and a serving of peanut butter when it comes to snacks.

6. Protein powder

And if you're still struggling to pump up those macros, Wells said that vegan protein shakes are always there to fall back on.

Most nutrition experts recommend a "food first" approach to getting enough protein, but shakes can be helpful in a pinch.

Protein powder can be added to meals to make them more fulfilling, or enjoyed as a shake for those on the go.

https://www.insider.com/vegan-diet-protein-sources-food-dietitian-2023-6