How to Get Enough Protein on a Vegan Diet

But where do you get your protein? A common myth in the nutrition world is vegans just can't get enough protein in their diet. 

Plants actually all contain protein though some are more significant sources and should be emphasized in the diet in order to meet daily requirements. The key to a healthy balanced vegan diet is to include a variety of whole foods such as fruits and vegetables, legumes, grains, nuts and seeds.

This will ensure that you receive a balanced profile of amino acids while also getting a variety of vitamins, minerals, and phytonutrients into your diet.

Protein is an essential macronutrient needed for the production of hormones, neurotransmitters and enzymes, immune system function, maintaining a balanced ph, fluid balance, energy production, maintenance and repair of tissues, and more!

This is why we need to be regularly obtaining protein from our diet as only a select few amino acids are made in the body, the rest we must source externally.

However not all protein is created equal, it's important to verify the sourcing and the quality of the protein as well. Including more plant based proteins in your diet is a great way to boost your intake of antioxidants and anti-inflammatory compounds to support your overall health.

The highest sources of plant based proteins include:

  • Seitan
  • Tofu
  • Beans
  • Lentils
  • Chickpeas
  • Spelt
  • Hemp seeds
  • Peas
  • Peanuts
  • Almonds
  • Quinoa 

How much protein is enough?

The Recommended Dietary Allowance (RDA) for adults is a minimum of 0.8 grams of protein per kilogram or 0.36 grams per pound of body weight per day. This will of course increase if you are active, breastfeeding, pregnant, or certain conditions that necessitate higher protein consumption.

You might be surprised by how low the requirements are as many of us are reaching far beyond these levels on a daily basis primarily due to high animal protein intake.

It is uncommon for most people in developed countries to not reach their protein requirements however certain scenarios do require additional support.

When do you need to supplement?

It is well known that vegans will require certain supplements to make sure they aren't missing any important nutrients. commonly deficient nutrients on a vegan diet include vitamin B12, iron, calcium, vitamin D3, and zinc.

When it comes to protein, supplementation can be a good idea in certain scenarios. When an individual is more active, their digestion is compromised or their diet is lacking in sufficient protein, this is where a quality vegan protein powder can make a difference.


Best Vegan Protein Powders at Vitasave


Kaizen means constant never-ending improvement; at Kaizen Naturals®, it’s how we approach life and our business. It is a dedication to deliver innovative products made with the highest standards and quality ingredients. It is a commitment to create naturally clean nutrition, made right here in Canada. After all, we know that in order to live your best life, you need to push boundaries, raise standards and always try your best.

Kaizen's vegan protein line contains 25 g of non-GMO multi-source plant-based protein per serving with a complete amino acid profile from a blend of pea protein, organic pumpkin seed protein, sprouted whole grain brown rice protein, chia seed protein, organic sprouted quinoa to help build strong muscles.

Available in a selection of flavors including vanilla, chocolate, and mixed berry

Iron Vegan

What makes Iron Vegan a leader in the vegan protein space?

It all begins with organic sprouted whole grain brown rice. Unlike white rice, the protein from brown rice is enzymatically extracted, without the use of chemical solvents, from multiple layers of whole grain including the bran, germ and endosperm.

Next is the addition of raw organic sprouted quinoa, amaranth, millet and pumpkin seed. Each of these organic sprouts is germinated at room temperature, allowing them to retain nutrients that would otherwise be compromised during cooking.

Sprouted grains and seeds have been shown to be higher in nutrients like the B-vitamins, Vitamin C and essential amino acids. Plus there is greater enzyme activity for improved digestibility and absorption. The net result is undeniably better nutrition.

Last but not least is a combination of organic flavours and sweeteners that help to give Sprouted Protein its remarkable taste.

Gone is the gritty, grainy mouth feel of a typical vegan protein. In its place is a smooth, delicious flavour and creamy texture that will almost certainly surprise you!


Garden of Life

Raw Organic Protein is a Certified Organic, Non-GMO Project Verified raw vegan protein powder made with 13 raw sprouted proteins delivering 22g of protein with a complete profile of all the essential amino acids along with added fat-soluble vitamins, probiotics and enzymes. It is the highest quality alternative to soy, whey and milk protein, making it a great option for those with sensitivities to milk and other proteins.

Raw Organic Protein contains RAW Food-Created fat-soluble vitamins A, D, E and K and supports intestinal health with live probiotics all while helping digest proteins with its enzymes. Raw matters because heat can denature proteins, reducing their availability to your body. But Garden of Life’s Certified Organic vegan proteins are different—always gently produced at low temperatures, without any added fillers or carriers, preserving their complete amino acid integrity.


How to use vegan protein powders?

Whether you're rushing out the door to get to work, finishing a workout, or simply want a simple and easy way to get a boost of nutrients in your day as a snack or meal, protein powders can be a great addition to a balanced diet.

Our favourite way to use protein powders is in a delicious smoothie but you can also use them to make your own protein bars, protein pancakes, protein donuts, protein balls, or just shake it up in water! 



About Author

Laurence Annez

Laurence Annez


Laurence Annez is a Certified Nutritional Practitioner and Health Coach, specializing in PCOS and women's hormones. She also holds a degree in Creative Writing and has extensive experience writing on health and wellness topics. Laurence's mission is to inspire and motivate individuals to take control of their own health and reach their ultimate health goals.



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