Protein

Key facts

• Well-planned vegan diets have the advantage of easily providing sufficient protein without containing excessive amounts.  
  
  
• Main plant sources of protein include:
• Pulses: peas beans lentils  soya foods such as tofu and tempeh
• Nuts and peanuts
• Seeds (such as pumpkin, sesame, sunflower)
• Cereals (such as oats, wheat, quinoa, buckwheat) 
• Cereal products such as bread and pasta contribute useful amounts of protein in typical UK diets

• To ensure a healthy protein intake:
  • Include a reasonable variety of protein-containing foods in the diet  
  • Remember that a balanced meal should include a protein element (rather than, for example, just carbohydrates and vegetables)  
  • Consume enough calories overall for your needs

• The UK Reference Nutrient Intake for protein is 0.75g of protein per 1kg of body weight, or approximately 55g for men and 45g for women (per day). 
  
  
• A well-planned vegan diet can supply all the protein needs of athletes without the need for supplements.  For athletes who choose to boost their protein intake with supplements in addition to their dietary intake, there are various vegan-suitable protein powders available. 

Further information on protein:

Practical information
Further detail
Protein terminology
Reference Nutrient Intakes for protein
Adding protein ingredients to meals