One of the principles of Lent is the rejection of animal products. Endocrinologist Natalia Samoilenko tells how to find your protein norm on a plant-based diet.
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Will fasting help those who want to lose weight?
Fasting is not a weight loss diet, but rather a change in macronutrient sources. It can be beneficial for cardiometabolic health (lowering cholesterol, improving insulin sensitivity), but only if done in moderation.
People often even gain weight because they replace filling protein with simple carbohydrates (baking, dumplings, etc.), which leads to insulin swings and increased appetite.
If the goal is to lose weight, maintaining the structure of your plate and adequate amounts of protein and fiber are crucial.
How to get the maximum benefit from fasting for the body?
With the lack of animal protein, you will definitely want other nutritious foods. Especially since it is still cold and damp outside, and your body needs comfort food. But there are secrets here.
- Plan protein as the “skeleton” of each meal, not as an addition, because then you will be less tempted to “solid dumplings/pita bread/potatoes”;
- Add sources of satiating fats (nuts/seeds, olive oil, avocado) and volume (vegetables/greens/mushrooms) so that comfort food remains, but does not make up 90% of the plate;
- For cold/wet weather, make “warm, hearty” formats: pureed soups with legumes, chili with beans, lentil stew, tofu/tempeh in sauce, cook buckwheat or other cereals with legumes, vegetables, tahini (oil). Add spices: ginger, chili, turmeric have a thermal effect and give a “warming” feeling.
If it's not easy to get the right amount of protein in your regular diet, what should you do during Lent (or on a vegan diet)?
According to the latest guidelines (DGA 2025–2030), the optimal protein range for an adult is 1.2–1.6 g/kg of ideal body weight.
How to navigate these numbers:
- lower limit (1.2 g/kg) – if a person has minimal activity;
- upper limit (1.6 g/kg) – if there is regular training, active movement during the day, or if a person is over 60 years old (this is necessary to prevent sarcopenia).
Since plant protein is a little more difficult to digest (due to fiber and phytates), it's best to stay closer to the upper limit of the norm.
For professional athletes/during intensive strength training, protein needs can increase to 2.0 g/kg/day (sometimes even higher).
Where to find the most protein
- Seitan contains ~75g protein/100g. It is literally “wheat meat”;
- Soy texturate (goulash/mincemeat) is ~50g protein/100g dry matter. Soy has the best amino acid profile among plants;
- Tofu and tempeh contain ~17–20 g of protein;
- Legumes (chickpeas, lentils, beans, mung beans) are ~20-25 g of protein per 100 g of dry product, in finished form (after cooking) ~8-10 g per 100 g;
- Mushrooms: ~3-5 g of protein per 100 g raw; due to moisture loss, the protein concentration in cooked mushrooms increases at least twice (in cooked form ~8-10 g per 100 g). However, due to the peculiarities of the cell wall, the protein from them is absorbed worse than from soy or chickpeas. Therefore, consider them as a support, not a basis;
- Seeds (pumpkin, hemp, chia, flax): ~18–30 g protein. This is a perfect addition: we count it in the fat sector, but it helps to close the daily protein requirement;
The record holders for protein content are pumpkin and hemp seeds (~30 g). By the way, hemp seeds and flax have a complete amino acid profile, like soy;
Important: small seeds (flax and sesame) are best crushed for better absorption; - Nuts (almonds, walnuts, hazelnuts): ~15–25 g protein. Also classified as fats, but as a protein bonus they are great.
The main rule: don't try to get your protein only from cereals (buckwheat/quinoa) – you will get too many carbohydrates. The basis of the protein sector of your plate during fasting should be legumes and soy products.
Is buckwheat really rich in protein?
The confusion almost always arises because of “dry product vs. ready-made meal”: ready-made porridge has a lot of water, so the protein “per 100 g” seems low. Google tells the truth about ready-made porridge (~4 g), in the dry product it is about 12–13 g (by the way, almost the same content in quinoa).
Both buckwheat and quinoa are complex carbohydrates with good protein content in the finished product, but they are not a protein product. Use them as a side dish, not as a primary source of protein.
But soybeans and lentils contain ~20-25 g of protein per 100 g of dry product. In the finished form (after cooking), it is about 8-10 g per 100 g. This is significantly more than in cereals, so legumes should be on every plate.
Soy and soy semi-finished products (for example, soy goulash) – are they good or bad for health?
Soy is a unique plant protein that has a complete amino acid composition (like meat). Evidence-based medicine recommends soy products (tofu, texturate) as safe and effective sources of protein.
Soy goulash (texturate) is actually defatted soy flour. The main thing is to look at the ingredients: it should contain soy, not excess sugar or flavor enhancers.
People who control their diet are used to eating according to the plate principle, where half is allocated to complex carbohydrates, 20% to protein and greens/fiber. With Lent, it turns out that 90% of the plate will go to carbohydrates. And what to do with this?
Assemble the plate so that:
- a third was the protein part (legumes/tofu/seitan/mushrooms);
- a quarter – carbohydrates (cereals/potatoes, carrots, beets, sweet potatoes, pumpkin/pasta/whole grain bread);
- everything else – vegetables/greens;
- and some extra fats – seeds, nuts, avocados, vegetable oils
What are some protein-rich vegan foods that keep you full for a long time?
- Red lentil soup (or pea soup);
- Tofu/tempeh in sauce (tomato/curry) + vegetables;
- Buddha bowl: chickpeas/edamame/tofu + herbs + vegetables + seeds/nuts or avocado;
- Chili (chili sin carne)/stew with beans or lentils;
- Lobio;
- Lentil dal (Indian thick soup with spices);
- Lentil pancakes;
- Cutlets made from lentils and vegetables (onions, carrots);
- Baked falafel;
- Tofu scramble (tofu stir-fried with vegetables and turmeric);
- Chickpea flour omelette;
- Pasta (macaroni) made from chickpeas or mung beans with stewed vegetables;
- Hummus with vegetable sticks.
Natalia Samoilenko's Dietetics Clinic has a balanced menu of vegan breakfasts, lunches, and dinners for 14 days. You can also use it to find ideas.
What to order at a restaurant to enjoy and not violate your vegan diet?
Choose a dish with an obvious source of protein, not just pasta/pizza/pita bread:
- Legumes: for example, chickpea salad, lobio;
- Grilled tofu (often found in Asian restaurants);
- Hummus + grilled vegetables;
- Falafel (baked, not deep-fried)
Ask to add protein or change the side dish: “double the beans/chickpeas”, “less potatoes/rice, more vegetables and chickpeas”.