How can I make sure my daily nutritional needs are met on a plant-based diet? Here’s a quick guide on plant-based nutrition!

Author: Jason Rapp

One concern that comes up sometimes before and sometimes after your transition to a plant-based diet. How can I make sure my daily nutritional needs are met? We are going to explore that question with this article. The good news is if you are already plant-based, you can stay that way and not have to resort to animal-derived products to make sure you have what your body needs daily. 

Protein 

One question that normally is asked by non-vegans to vegans is “Where do you get your protein from?” Here is a list of different proteins with the amount of protein found. The normal thought that comes to mind is animal-derived products. These options will not only fit the bill. They will also help you avoid things like cholesterol, which is typically found only in animal-derived products.

Seitan – It’s made from gluten, the main protein in wheat. 3 ounces packs around 18 grams of protein. Just like tofu, it takes on the flavor of what it is cooked with. 

Tofu – Made from soybeans. There are different firmness levels in tofu. Which can impact the amount of protein you are getting. For example, 3 ounces of silken tofu has just 4 grams, compared to 6 grams of protein in firm tofu. There are also “super firm” or “high protein” varieties that have up to 15 grams per serving. Just like seitan, it takes on the flavor of what it is cooked with.

Legumes – These can be lentils, beans, and chickpeas. 1 cup of lentils has 18 grams of protein, while 1 cup of black beans has 14 grams of protein, and 1 cup of chickpeas has 12 grams of protein. In addition to protein, beans also provide fiber, iron, and potassium.

Hemp seeds – Contain 9 grams of protein in each 3-tablespoon (30-gram) serving. On top of protein, they also provide nutrition for the things that humans need daily, like omegas and calcium. They can easily be mixed into many things, such as cereal and smoothies, to give you that extra nutrient boost. 

Chia seeds – 5 grams of protein per ounce. Just like hemp seeds, they can be mixed into cereals and smoothies. They also contain other benefits, just like hemp seeds—omega’s, antioxidants, and selenium.

Tempeh – Also made from soybeans, it has a firm texture and contains 4 ounces of tempeh containing 22 grams of protein.

Nuts – Cashews have 5 grams of protein in 1/4 cup. Almonds have around 6 grams, and walnuts have around 5 grams per 1/4 cup. 

Omegas  

Typically, when we think of omegas we think of fish oil or fish. There are many other ways to get your fill of omegas. These methods will not only help keep you healthy. However, you will also be eating from the source instead of a thru filter.

Flaxseed oil – A tablespoon of flaxseed oil is packed with 7.3 grams of ALA

Walnuts – An ounce of walnuts offers 2.6 grams of ALA.

Algae Oil supplement – algal oil supplements typically provide 400–500 mg of combined DHA and EPA.

Brussels Sprouts One half-cup of brussels sprouts contains 135 mg of ALA.

Chia Seeds One tablespoon provides about 1.6 grams of ALA 

B12

B12 can be more of a tricky one as it is typically found in animal-derived products. However, these sources below will keep the animals off your plate and you healthy.

100g serving: 

Fortified cereals 8.2-24mg  

Fortified milks 133.8mg 

Marmite and other yeast spreads 24mcg (but really, why would you 

bother when there’s marmite) 

Enriched vegan cheese 0.6mcg 

Nutritional yeast 44mcg 

Tofu 2.42mcg 

Tempeh 0.97 

As you can see, there are many ways to get your daily nutritional needs that do not involve animal-derived products. In some cases, it might be easier to use supplements. That would depend on factors such as time, availability of ingredients, and cost. This is not a complete list of alternatives. However, this should get you started. Now that you have some of the ingredients. Check out the Vkind app and all the recipes available. You can also check out the Vkind show “Peeled” on YouTube and see how the cooking is done.

Resources

Protein sources research 

https://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-tips/vegan-protein-sources

https://www.healthline.com/nutrition/protein-for-vegans-vegetarians

Omega Nutritional values 

https://www.livekindly.com/best-vegan-food-sources-omega-3-fatty-acids/ 

https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s#TOC_TITLE_HDR_4 

B12 Sources values

https://www.msn.com/en-us/health/nutrition/vegan-nutrition-guide-getting-vitamin-c-b12-vegan-protein-vitamin-d-more/ar-AAZPEt2