Plant-Based Proteins: Sufficient, Healthy, and Much More Versatile Than You Think

Discover the best sources of plant-based protein, how to get all the essential amino acids, and dispel the myths about vegan diets.

When we talk about protein, many people automatically think of meat, eggs, or fish. But the reality is that plant-based proteins also provide the essential amino acids the body needs. And not only that: in many cases, they do so without the saturated fats and side effects of excessive consumption of animal products.

Plant-based proteins are found in foods such as legumes, grains, nuts, seeds, algae, and green vegetables. Some, like soy, quinoa, and amaranth, contain all the essential amino acids, so they are considered “complete” plant-based proteins.

Is the lack of animal protein a problem in a vegan diet?

Absolutely not. One of the most widespread myths is that vegans have difficulty meeting their daily protein requirements. Nothing could be further from the truth.

Most people need between 0.8 and 1 gram of protein per kilogram of body weight, and it’s entirely possible to reach that goal with 100% plant-based foods. Even for athletes or active people, the right combination of plant-based sources easily meets those needs.

The 15 Best Plant-Based Protein Foods

Here is a varied list of protein-rich plant-based foods that you can easily include in your diet or, even better, enjoy at a restaurant like Shlen, where vegan cuisine is taken very seriously:

• Lentils (9g per 100g)
• Chickpeas (8.9g per 100g)
• Tofu and tempeh (15-20g per 100g)
• Quinoa (4.4g per 100g cooked)
• Textured soy protein (more than 50g per 100g dry)
• Kidney or black beans
• Chia seeds
• Hemp seeds
• Almonds and walnuts
• Oats
• Spirulina
• Edamame
• Seitan
• Peas
• Tahini (sesame paste)

Combining grains with legumes, such as rice with lentils or a quinoa salad with chickpeas, provides a complete and balanced protein profile.

What about essential amino acids?

Another common question is whether plant-based proteins contain all the essential amino acids. The answer is yes, but with some nuances.

Some plant-based sources, such as soy, quinoa, or buckwheat, contain them all on their own. In other cases, simply combining foods throughout the day is enough to obtain a complete profile. For example: legumes + grains = complete protein.

Are plant-based proteins absorbed the same way as animal-based proteins?

Although for years it was said that animal protein had greater bioavailability, current studies show that with a varied and balanced diet, there is no significant difference in the absorption and utilization of plant-based proteins.

Furthermore, plant-based proteins come with fiber, antioxidants, vitamins, and minerals, making them even healthier.

Veganism and protein: debunking myths once and for all

Phrases like “being vegan makes you lose muscle mass” or “you need meat to be strong” no longer have a place in an informed society. The growth of vegan cuisine —like the kind we offer at Shlen— has demonstrated that it is possible to have a tasty, varied, balanced, and protein-rich diet without resorting to animal products.

Want to try it?

At Shlen, we cook with 100% plant-based ingredients and carefully select our recipes to offer dishes that are not only delicious but also nutritionally complete. If you’re still unsure whether a vegan diet can provide enough protein, we invite you to find out for yourself.