How Much Protein We Actually Need

May 24, 2020

How much protein we really need image

"The myth that vegans don’t get enough protein drives the meat industry’s propaganda that protein comes from animals."

This myth has been dispelled many times over and it’s easy to get enough protein whilst enjoying your favourite vegan meals. And no, you don’t need to supplement vitamins or protein shakes in order to do so either.

As humans we tend to overeat with the massive selections of food available to us.

You only really need between 0.8 – 1.0 grams of protein for every kilogram you weigh. So if you weigh 60kgs, or 132 pounds you need between 48-60 grams of protein a day.

It’s easy for a vegan diet to meet this daily recommendation. Nearly all vegetables, beans, grains, nuts, and seeds contain protein. Conversely, fruits, sugars, and fats don’t provide as much, so a diet of only these foods wouldn’t be ideal.

Our bodies are made up of varying combinations of proteins and amino acids. Of the 20 amino acids, our bodies can make half by itself, and the rest are consumed by eating a healthy vegan diet.

People believe that dairy, meat and fish is ‘’higher quality’’ protein but as all protein in fact comes from. Kidney beans, soybeans, quinoa and spinach will give you more quality protein, minus the diseases which come from consuming meat. It’s been proven that eating large portions of meat is linked to diabetes, endometrial, pancreatic and prostate cancer, of which vegetables are not.

Diet Example

Let’s say you’re a female vegan weighing in at 58kgs, below is a typical meal plan which would more than satisfy the 58 grams of protein you need on a daily basis to keep going.

- Breakfast: Two slices of whole wheat bread, two tablespoons of peanut butter (16 grams of protein.)

- Lunch: Small soy yogurt, 2 tablespoons of almonds and 1 baked potato (13 grams of protein.)

- Dinner: Cup of cooked lentils and cup of cooked Bulgar (24 grams of protein.)

- Snack: Six crackers, 2 tablespoons of peanut butter (10 grams.)

That’s already 60+ grams of protein! Obviously you may need to throw in a few extras like fruits, vegetables and the like (after all a baked potato alone for lunch may be quite dull) but it demonstrates the point that we as humans generally overindulge on protein – and food overall.


Greggs Vegan Sausage Rolls Image 1

*References for this article taken from the Vegetarian Resource Group, here.


Greggs sausage rolls