5 Apr 2006


The biggest worry to people is whether they will get enough protein once they become Vegan. There are such a variety of vegetable proteins that it is quite easy to create balanced and tasty meals.

Varieties of Vegetable Protein

Peas / beans / lentils - a wide range of varieties are available in tins, fresh or dried.
Cashews / almonds / pecan nuts / pine nuts / brazil nuts / peanuts etc
Sunflower / pumpkin / poppy / linseeds (flax) / sesame etc
Wheat / barley / corn / buckwheat / millet / oats / quinoa / wild rice / brown rice etc
Available in many forms from chunks to granules and used as a meat.
Firm / silken / smoked etc. Made from soybean curd.
Soya / coconut / almond / rice / oat
Wheat and Soy Protein Products
Burgers / sausages / mince / patties etc Obtainable fresh / frozen / canned.

The Vegan Society Diet Plan:

2 to 4 servings of vegetables, plus 2 to 3 servings of vegetables from the 'green leafy' sub-group
6 to 10 servings of bread, pasta, rice and fortified cereals
2 to 3 servings of beans, pulses and protein foods
1 to 2 servings of nuts and seed
2 to 3 teaspoons of oils and fats
1 to 2 servings of fruits, plus 1 to 2 servings from the dried fruits sub-group
3 servings from the fortified non-dairy sub-group (such as soya milk)
8 glasses of water daily (more if very active)
Supplements (for adults)
Vitamin B12 - 2.4 micrograms daily
Vitamin D - 5 micrograms daily
Calcium - 600 milligrams daily

There are hundreds of sites on the Web with delicious Vegan Recipes. :

I take vitamins daily, but just the bare essentials not what you'd call supplements. I try to stick to a vegan diet heavy on fruit, vegetables, tofu, and other soy products. -Clint Eastwood


Katina Mooneyham said...

While I am not complete vegetarian yet, we do have vegetarian days of meals. I have tried to incorporate them into my whole family's meals as a means to get us in better health.

I am always worried about protein too. I never realized just how many foods actually are high in protein content. Thanks for the read.

Jackie said...

Thanks for being my first person to comment Katrina. Yes we do eat far more protein than our bodies require.