High protein diet suitable for vegans

Yes, there are interesting alternatives to meat and with the same or more protein. Vegan-friendly foods to include in your fitness diet, for example.

The first thing that comes to mind when we talk about a high-protein diet is dishes full of foods of animal origin, but it has been known for quite some time that we can also obtain that protein intake with diets suitable for vegans .

These diets , if properly planned, are perfectly healthy and nutritionally adequate, and can even be very beneficial in the treatment of some diseases. In the case of athletes, due to their higher protein requirement, this should be taken even more into consideration. Even for you if you are a gym and fitness fanatic .

There is often a false belief that foods of plant origin do not have all the essential amino acids, but this is not the case. Both soy , quinoa, buckwheat or amaranth, have all of them, it should be noted that soy has a higher percentage of protein than meat (100 grams of soy provide 36 protein and 100 veal only 20 protein) .

There are other plant-based foods rich in protein, such as legumes, nuts or cereals, which, although they do not have all the essential amino acids, by combining these we can get high-quality protein dishes.

A well-planned vegan diet by a dietician-nutritionist ensures the supply of macro and micronutrients necessary for gaining muscle mass and avoids possible deficiencies of vitamin B12, calcium, iron, omega 3, zinc, iodine or vitamin D so common in this type of diets. Only a health professional can correctly determine the need to use supplementation of both these micronutrients and protein supplementation suitable for vegans , such as those obtained from soy, rice or peas.

EXAMPLE OF A VEGAN DIET:

Breakfast:

• 1 piece of fruit: apple or banana, for example
• 250 ml of soy, oatmeal or almond vegetable drink, zero sugar
• 2 toasts of wholemeal bread (60 grams) of avocado with tomato and EVOO (extra virgin olive oil).

Midmorning:

• Homemade energy bar 35 grams (homemade muesli made with oats, nuts and dried fruit) and almond vegetable drink 200 ml. Or a toast with spelled bread and peanut butter.

Meal:

• Lentils with rice and vegetables (130 grams of lentils, 100 of rice, 50 of pepper, 50 of onion and 70 of tomato). Other legume options: chickpeas, beans...
• 1 piece of fruit: pear or a little pineapple or melon.

Afternoon snack:

• Soy yogurt with 30 grams of almonds.

Dinner:

• Sauteed mixed vegetables to taste with tofu hamburger 150 grams or vegetable meat flavored with beef or chicken
• 1 piece of fruit or a handful of blueberries, which are also antioxidants and low in fat