"BuT wHeRe Do yOu GeT yOuR (VEGAN) pROtEin" Allergy and Intolerance Edition

Updated: May 24, 2020

As if vegan protein sources weren't already a bit of a minefield, try navigating them when you have more specific requirements due to allergies, intolerances or other reasons for your body to react badly to some of the best known and most convenient options.


In this post I will try to cover options for those unable to consume either

>Soy/tofu

>Wheat/gluten

>Legumes/pulses


Or a combination of the above :)


Do you have a special dietary requirement that limits your options? Drop me a message and we'll have a chat about how we could make life easier for you :)



What are Amino Acids...?


Okay the first thing I'd like to touch on is of course amino acids. Often when we tell people that we are vegan, their first response (after "Where do you get your protein?") is that plant sources do not offer a complete amino acid profile.


But what does this actually mean?


>Your body needs 20 amino acids to make its enzymes and proteins.


>11 of these can be synthesized within the body, 9* cannot and must instead be obtained through foods (or supplements) - I will add a list of these 9 essential amino acids at the bottom of this blog.


>When someone says something is a “complete” protein, it means that it contains all 9 essential amino acids.



Most plant sources lack one or two of these essential aminos, therefore in order to consume all 9 we need to combine different protein sources. This does not have to be done in the same meal so realistically as long as you enjoy a balanced and varied diet, you will be getting everything that you need.



Which brings me to the main event -

easy foods to include in your diet with protein content, which essential amino acid they lack and also what to combine them with in order to hit your 9 essentials, as well as meal suggestions to make it even easier by hitting them in one meal!






Hope you've found this helpful - I would love to hear your feedback! And if there's anything else you'd love to know more about, please feel free to make suggestions for my next topic.


Much love!


Yvonne xoxo













*The list of the nine essential amino acids: leucine, isoleucine, valine, phenylalanine, histidine, lysine, methionine, threonine, tryptophan.

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