Protein and Lent Period

With this article, and with the upcoming Easter fast in mind, we would like to discuss the vegetarian diet and the role of the protein in it.

Protein is often considered as the superhero of nutrients, playing a crucial role in supporting overall health and proper bodily function. It is essential for muscle growth and maintenance, the efficient functioning of the immune system, and promoting the health of skin, hair, and nails. Additionally, protein helps regulate metabolism, making it indispensable for overall well-being.

One common concern, for those following a vegan diet, is the potential lack of certain essential amino acids, such as lysine, methionine, and tryptophan, which are predominantly found in animal-based foods. A question I frequently receive, both as a nutritionist but also vegan, is: “How can a vegan person meet their daily protein needs?”

In a vegan diet, there are plenty of delicious plant-based food options that can provide just as much protein as animal-based sources. Foods like soy, quinoa, buckwheat, hemp seeds, chia seeds, amaranth, and nutritional yeast are excellent sources of complete protein, meaning they contain all the essential amino acids. A well-balanced vegan diet, with a diverse range of plant-based foods, can ensure you receive all the necessary amino acids daily through thoughtful combinations.

Legumes and grains are particularly high in protein, as are certain vegetables like spinach, asparagus, broccoli, cauliflower, artichokes, peas, beetroot, and red peppers. Combining complementary plant-based foods, such as quinoa with soy products, grains with legumes, or legumes with seeds and nuts, can create complete protein sources comparable to those found in animal-based foods.

Here are a few examples of complementary protein combinations to inspire you:

- Lentils with rice

- Quinoa with tofu

- Whole grain pita with hummus

- Beans with rice

- Pasta with peas

- Whole grain bread with peanut butter

- Legumes with nuts

- Salads with legumes and seeds

- Soups with grains and legumes

It is generally a good idea to soak the legumes before cooking—and the nuts before eating them—as this can help improve protein absorption, enhance nutrient uptake, and reduce anti-nutrients like phytochemicals and gas-forming compounds.

But how Much Protein Do You Need?

Ideally, aim for 45–60 grams of protein per day. Focus on real, organic foods while minimizing processed options, which often lack nutritional value and add unnecessary calories.

High-Protein Plant-Based Meals:

- Quinoa salad = 1 cup of quinoa, 2 tablespoons of nutritional yeast, and 2 tablespoons of hemp seeds, provide approximately 37g of protein.

- Spelt pasta with lentil Bolognese: Add 2 tablespoons of nutritional yeast and a salad for a total of 30g of protein.

- 1 cup of chickpeas with 2 tablespoons of pistachios and broccoli= provide approximately 21g of protein.

Conclusion:

Food should be a source of joy. Embrace the abundance that nature provides, and trust your body to process it as it is designed to. With the right choices and combinations, a vegan diet can easily provide all the protein and nutrients your body needs.

Aria Alexandrou-Pipili