Protein in the Vegan Diet
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Protein in the Vegan Diet
by Reed Mangels, Ph.D., R.D.
http://www.vrg.org

Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs

For Men:

					Protein (gms)

Breakfast:	
	1 cup Oatmeal				6
	1 cup Soymilk				9
	1 Bagel					9

Lunch:
	2 slices Whole Wheat Bread		5
	1 cup Vegetarian Baked Beans		12

Dinner:
	5 oz firm Tofu				16
	1 cup cooked Broccoli			5
	1 cup cooked Brown Rice			5
	2 Tbsp Almonds				3

Snack:
	2 Tbsp Peanut Butter			8
	6 Crackers					2

TOTAL						80 grams

Protein Recommendations for Male Vegan 63-79 grams [based on 0.8-1 gram of protein per kilogram body weight for 79-kilogram (174-pound) male]

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For Women:

Protein (gms)

Breakfast:
	2 slices Whole Wheat Toast		5
	2 Tbsp Peanut Butter			8

Lunch:
	1 cup Soy Yogurt				12
	2 Tbsp Almonds				3
	1 Baked Potato				4

Dinner:
	1 cup cooked Lentils			18
	1 cup cooked Bulgur				6
									
Snack:
	1 cup Soymilk				9

TOTAL							65 grams

Protein Recommendation for Female Vegan 50-63 grams [based on 0.8-1 gram of protein per kilogram body weight for 63-kilogram (138-pound) female]

Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.

Go on to Table 2: Protein Content of Selected Vegan Foods
Return to Protein in the Vegan Diet

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