Protein in a vegan diet

Posted by Amanda on 11/09/24 in Articles, Life After Retirement, Nutritional Advice, Recipes

A common question people ask about a vegan diet is, "Where do you get your protein?" In this fourth blog of our series for mid-life vegan starters, nutritionist Rohini Bajekal from Plant-Based Health Professionals UK explains why protein is important for older people and how to include more of it in your meals.

Many people considering a switch to a vegan diet worry about getting enough protein. But for Rohini, this is a great chance for older vegans to try new foods and ingredients.

“You might think you need to buy lots of fancy vegan products,” she says. “But for older adults, it’s really about making sure you eat protein-rich foods at every meal.”

Rohini suggests that meat alternatives are a convenient option, especially for people who miss the texture of meat. However, she also highlights that whole plant foods naturally provide protein and are healthier. She recommends making protein-rich foods a regular part of your diet. “If you're cooking vegetables, try adding beans, lentils, peas, or soya,” she says. “You could make a bean chilli, stew, or swap meat for plant-based soya mince in your chilli.”

Rohini also advises looking for protein-packed alternatives when shopping. “There are great legume-based pastas made from yellow peas, chickpeas, and lentils, which can give you between 20g and 40g of protein per meal,” she says. “You can also choose protein-rich snacks like nuts instead of crisps, or spread hummus on toast instead of butter.”

For older adults with smaller appetites or those doing strength training, Rohini suggests trying vegan protein supplements, like pea protein powder.

She also encourages trying new foods from around the world. “Many cultures have been enjoying plant-based diets for generations,” Rohini says. “For example, daal is a popular dish that’s easy to make in large batches and is affordable.”

Other easy ways to boost your protein include adding a tablespoon of peanut butter to your breakfast or using soya milk instead of oat or rice milk, which are lower in protein.

Rohini adds, “Small changes can make a big difference. Check out resources from V for Life, Plant-Based Health Professionals, and The Vegan Society for lots of free plant-based recipes.”