Ask any vegan, and they'll tell you one of the most common questions they receive when people learn their diet is this: "Where do you get your protein?"

Having been taught at a young age that protein is the building block of our bodies, it's a valid concern for many. What most people don't realize is that vegans have many options to get their protein.

What is the Vegan Diet?

Veganism is more than how you eat and what you eat—but it's where people start their vegan lifestyle. The movement was born from the belief that animals deserve life as much as any human. Hence, the key principle is to avoid consuming any product involving animal cruelty or exploitation.

Vegans refrain from eating meat and dairy such as milk and eggs but this does not stop them from getting protein. Moreover, going vegan can take on many forms, including not purchasing animal leather.

At the same time, most people who focus solely on their eating choices prefer to use "plant-based" instead. Some of them also eat meat occasionally since it's not as strict as veganism.

Where Do Vegans Get Protein?

When shifting to a vegan diet from eating different meats, knowing what to eat is a struggle. However, with the right guidance and availability of products, introducing a variety of protein sources, as well as dishes, to your regular diet is easier than you think.

You can get them directly from nuts and several veggies, but for a more complete and compact form, opt for vegan supplements in the form of pills and powder found in stores and online. Moreover, remember always to have the right amount of protein and other nutrients, like vitamin B, calcium, and iron.

Protein Sources: Vegan VS Non-Vegan

Sufficient meal planning and preparation always ensure a balanced diet. Remember, there are plant-based sources that are considered complete proteins even if they are not pure meat.

Here is a quick table of comparison with the first eight options ideal for vegan diet.

Complementary sources of protein increase the selection of food to eat for vegans. Pair them with each other or complete proteins for healthier meals.

Some vegan protein sources also contain other important nutrients. For example, lentils are a great addition to any meal because it has high amounts of iron, fiber, and potassium.

Keep in mind that while all meats and animal-based products have all the amino acids, they're not always the healthiest due to saturated fats - the common fat that increases your risk for heart disease.

How Much Protein Do I Really Need?

Two factors determine your necessary protein intake: your lifestyle and weight.

With most of today's work not requiring much physical activity, the National Academy of Medicine found that you may only need as little as 0.8 grams of protein per kilogram of your weight.

However, the amount of protein doesn't matter as much as where you get your protein from. For example, sirloin is high in protein, but it contains saturated fat and 1.5 grams of sodium. At the same time, lentils may not deliver as much protein but it's free of the issues of beef and pork. These are some thoughts for you to ponder.

In the end, it pays to fully understand the pros and cons of what you're fueling your body with to achieve holistic wellness.