Protein Requirements in a Vegan Diet

Veganism is the act and practice of removing all types of animal products from your diet for ethical or health reasons. The American Dietetic Association regards a vegan diet suitable for people of all ages, though proper planning is required to support all nutritional requirements. A protein deficiency is a common concern in strict vegan diets. Knowing your daily protein requirements, and which protein-rich foods are available to you, will keep you healthy while following a vegan diet.

Requirements

Protein requirements are based upon a person's body weight. According to the Vegetarian Resource Group, men and women should ideally consume approximately 1 gram of protein daily per 2.2 lbs. of body weight. For the average 126-lbs. woman, ideal protein consumption is approximately 58 grams. The average 154-lbs. man should consume approximately 73 grams of protein daily. Calculate your protein requirements based upon your weight to cater your dietary intake to your body.

Breakfast

Breakfast should include at least one-quarter of your daily protein requirements to start your day off properly. One cup of oatmeal contains 6 grams of protein, one enriched bagel contains 9 grams of protein, and two slices of whole wheat toast contain 5 grams of protein. Including two of these will aid you in meeting your daily protein requirements. Add 2 tbsp. of peanut butter for an extra 8 grams of protein or 1 cup of soymilk for an extra 7 grams to complete your first meal of the day.

Lunch

Lunch should provide your body at least one-quarter of your daily protein requirements, though eating more will help make dinner more manageable. One baked potato contains 4 grams of protein, 2 tbsp. of almonds contains 4 grams of protein, and 1 cup of vegetarian baked beans contains 12 grams of protein. Combine two of these with two slices of whole wheat toast for 5 grams of protein or 6 oz. of soy yogurt for 6 grams of protein to complete your meal.

Dinner

Dinner will conclude your protein consumption and should contain approximately half of your daily requirements. One cup of cooked lentils contains 18 grams of protein and 5 oz. of firm tofu contains 11 grams of protein. Combine these with 1 cup of cooked brown rice for 5 grams of protein, 1 cup of cooked broccoli for 4 grams of protein or 1 cup of cooked bulgur for 6 grams of protein. A healthy combination of these foods will be enough to meet your body's daily needs.