Getting enough protein as a vegan.
Fried tofu, soy sauce, creamy soy milk lattes—a soy paradise! Some people imagine this is what a typical vegan's life looks like. But we know it’s not all about soy. Where else can you get enough protein? Let’s find out.
How much protein do you need?
Most people need about 1g of protein per kg of body weight or 10-15% of their daily calories.
For example, a 25-year-old woman, 165 cm tall, weighing 55 kg, with low activity, needs at least 45 g of protein daily (55 kg × 0.8 g). This is easy to reach with the right vegan meals.
Beyond legumes: other protein sources
If you do not like legumes, try quinoa, buckwheat, and plant-based proteins like pumpkin seed protein.
Here’s an example meal plan:
Breakfast: smoothie with oat milk, oats, protein powder, and chia seeds.
Lunch: buckwheat with broccoli and seeds.
Dinner: quinoa vegetable stew.
Snacks: almonds, Brazil nuts, or a Bombbar vegan protein bar.
This covers daily protein needs and includes iron, with room for healthy snacks.
Selected bars and chocolates from Bombbar and Chikalab are plant-based, lactose-free, and have no sugar and soy added. Made with pea protein, they are an excellent choice for vegetarians with active lifestyles.
Need more protein? Try Bombbar Vegan Protein bars and Chikalab Chikasport Chocolate with no sugar added.
It’s easy to stay healthy while enjoying great flavors.
