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How to Get Enough Proteins As a Vegan

March 9, 2022

One of the reasons people often avoid following a vegan diet is the fear of not getting enough proteins. We eat meat and fish for the proteins, while fruits and vegetables are full of carbs – right? Well, what if I told you that people who follow a plant-based diet can now manage their macronutrient range consumption better than ever. Here is how to get enough proteins as a vegan, vegetarian, or flexitarian.


Why Are Proteins Important

Proteins are large, complex molecules that play an essential role to our cells, carrying out the duties specified by the information encoded in genes. They are also required for the structure, function, and regulation of our tissues and organs. These molecules are assembled from amino acids, which can be described as chemical “building blocks”. These amino acids are categorized as: essential, nonessential, and conditional. At the same time, proteins are often called the “building blocks of life”, since they help our bodies repair cells and produce new ones. Since essential aminoacids are not made in the body, they should be supplied by food.

According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight. An adult woman should normally consumer 46 grams of proteins, while the average amount for men is 56 grams. In other words, people should get 10% to 35% of their daily calory intake in the form of proteins.

Nutritionists suggest consuming enough proteins for several reasons:

  • to make antibodies to fight infections;
  • to boost cell production;
  • to help oxygen reach every part of your body (and feel energized);
  • to build muscle and avoid muscle loss.


Vegan Protein Sources

When looking for dishes and meals that are high in protein, you will often see that the main ingredients are meat, fish, and (tons of) eggs. Although all of these foods are high in proteins, a part of the general population refrains for them for various reasons. They may be vegans or vegetarians. Or perhaps they are aware of the bad consequenses of fish consumption on the environment and their health. Therefore, it is very important to highlight some rich sources of proteins that are 100% plant-based. Yes, you can get proteins from plants – you just need to make sure that you eat enough of them.

Vegan protein sources are…

  • Soy and soy products (e.g. tofu and edamame)
  • Legumes (e.g. lentils and chickpeas)
  • Nuts and seeds (e.g. almonds and peanuts)
  • Grains (e.g. quinoa)
  • Meat and fish alternatives (as long as they are based on high-quality proteins)

As an example, there are 6 grams of proteins in a handful of almonds. Also, a cup of lentil soup should provide you with about 8 grams of proteins, while firm tofu can give you up to 22 grams per serving!

Revo Foods’ Seafood Alternatives

Revo Foods’ seafood alternatives are not only delicious but also nutritious. Our first product, Revo Salmon, is a good source of Omega-3 fatty acids, vitamins, and proteins! The smoked salmon slices are based on pea proteins, algae extracts and vegetable oils. By consuming 100g of Revo Salmon you can get 5.7 grams of protein. If you combine it with other ingredients, such as tofu and nuts, you can easily rich your daily protein goal.

Where to Find Revo Salmon