Including protein in meals
A balanced main meal should
include a protein element.
- As a general rule, to
ensure that a meal is balanced, check that it includes carbohydrate, protein and vegetable
- Remember to avoid the
pitfall of regularly serving main meals which consist just of carbohydrates and vegetables and no protein-rich
ingredients (e.g. pasta and tomato sauce or vegetables, vegetable stir fry and noodles/rice, vegetable chilli
or curry and rice, salads without a protein or carbohydrate element).
- This can be as easy as
including a handful of nuts or some tinned beans with a pasta and sauce dish, or adding tofu pieces, cashew
nuts or pumpkin seeds to a stir fry
More detail on incorporating protein ingredients into
Sports supplements: Protein powders
A well-planned vegan diet can
supply all the protein and other nutrients required by athletes.
However, for those who wish to
supplement their dietary intake using protein powders for convenience, there are various vegan-suitable protein
powders available. These are often made from soya, sprouted brown rice, spirulina, chlorella, wheatgrass, hemp, pea
or nut protein.
Shopper for details of individual
products available in the UK, alternatively an internet search for “vegan protein powder” will locate various
Further information on vegan
sports nutrition, including protein needs, see Chapter 16, ‘The Vegan Athlete’, of the
book Becoming Vegan by
Brenda Davis and Vesanto Melina.4
Well-planned vegan diets have the advantage of easily
providing sufficient protein without containing excessive amounts.
Listed below are Vegan plant based foods
containing all the essential amino acids, which are considered complete
Spirulina, Chlorella, Wheatgrass Juice, Raw Sprouts of:
Sunflower Seeds; Mung Beans; Lentils; Alfalfa and Chia Seeds, Hempseed, Amaranth, Buckwheat, Quinoa and