Many
of you may know that I am a mostly-vegan. I occasionally have dairy,
but only when I'm not home and the “vegetarian” choices are
limiting.
The
most common question asked of us vegans is, “Where do you get your
protein?”
Protein
is easy! You don't have to eat flesh or eggs to get enough a protein,
as many vegan athletes can attest! As a matter of fact, the
developers of Shakeology, Isabel Daikeler and Darin Olien, are
vegans!
But
before I go on, let's decide how much protein we need. In
essence, the more you exercise, the greater your protein needs will
be.
1.
Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use
a lower number if you are in good health and are sedentary (i.e.,
0.8). Use a higher number (between 1 and 1.8) if you are under
stress, are pregnant, are recovering from an illness, or if you are
involved in consistent and intense weight or endurance training.
Example:
154
lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
Another
(easier) way to calculate how much protein you need is by using daily
calorie intake and the percentage of calories that will come from
protein. The percentage you choose will be based on your goals,
fitness level, age, body type and metabolic rate. Most experts
recommend that your protein intake be somewhere between 15 and 30%.
Example:
For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.
For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.
My
foremost source of protein is my daily Vegan Shakeology. It provides
me with 16 grams of plant-based protein. Sometimes I add some PB2,
which boosts the protein count by 5 grams.
The
highest sources of vegan protein are tempeh and seitan. Tempeh has 31
grams per cup, and seitan has 21 grams per 3 ounces—almost double
the amount in beef!
Us
vegans eat a lot of beans and lentils. Yes, they contain
carbohydrates along with their proteins, but they also provide fiber
and are so versatile! Lentils provide 18 grams per cup, and depending
on the type of beans, 12-15 grams per cup. I use lentils to make
tacos, and shepherd's pie, and lentil bread, among other things.
Beans can be found in my homemade veggie burgers, hummus, soups,
salads, and more!
Quinoa
(9 grams/cup of COMPLETE protein), oats, nut butters, leafy greens
(especially kale!) and broccoli all are great sources of protein.
Just
look at how the protein stacks up in this sample vegan day:
Meal Food Protein Calories
Breakfast:
1 cup oatmeal 6g 158
1
T almond butter 3.5g 100
1
sliced peach 1.5g 59
½
C almond milk .5 g 15
Snack: Vegan
Shakeology 16g 170
Lunch:
3
cups mixed greens 3g 25
1
oz pepitas 5g 126
1
cup sweet potato cubes 2 g 114
½
cup chickpeas 8g 134
2
T tahini dressing 6g 178
Snack:
Apple .5g 90
1
T peanut butter 4g 94
Dinner:
½ C tempeh 15.5g 160
1
C broccoli 2.5g 31
½
C quinoa 4.5g 111
Oh
my gosh, that's 1565 calories and 78.5 grams of protein about 20%)!
Without any animal products.