Each protein is made up of smaller building blocks called amino acids. Because the body cannot store amino acids, it must get a regular supply from the diet.
In the United States, people get most of their protein from animal sources, such as meat, fish, and eggs.
People following a vegan diet must, therefore, ensure that they eat enough plant-based protein to meet their dietary requirements.
The U.S. Department of Agriculture provide an online calculator that can estimate a person's recommended daily intake of protein and other nutrients.
This article describes seven ways to add protein to the diet and gives tips on getting the most benefit from this nutrient.
1. Try a variety of plant proteins
Different foods contain different combinations and amounts of essential amino acids (EAAs).
Compared with animal proteins, plant proteins tend to lack the full range of EAAs.
People following a strict vegan diet should, therefore, consume a variety of plant proteins in order to meet their EAA requirements.
Some of the best sources of plant protein include:
Legumes
Legumes, also known as pulses, are the seeds or fruits of plants belonging to the Fabaceae family. Some common examples of legumes are peas and beans.
Legumes are a good source of protein for vegetarians and vegans. Examples of common legumes and their protein contents in grams (g) are listed below.
Chickpeas and hummus
Chickpeas, also called garbanzo beans, are among the most versatile legumes. People can buy them dried, precooked and canned, or ground into a flour.
Chickpea flour, also known as gram flour, is especially rich in protein — 1 cup contains 20.6 g. For comparison, 1 cup of cooked chickpeas contains 14.5 g.
Chickpeas are the main ingredient of hummus, and 1 tablespoon of hummus contains around 1.17 g of protein. Try combining this dip with carrot, celery, or cucumber slices for a quick and healthful snack.