Protein Protein Protein!

People seem to be obsessed with protein.

Where do you get your protein? The question I bet you get asked the most if you are already vegan. If you are thinking about being vegan, this may be one of your biggest concerns. Fear not! You have nothing to be afraid of. Humans only need o.8mg/kg of PRO day- Which comes out to about 54 gr for a 150# person. It’s easier to get than you think! The average American diet is overloaded with protein There are multiple plant sources of protein,and they are packed with other nutrients as well! If a person just eats a wide variety of nuts, legumes , vegetables , and grains-adequate amounts of protein can be taken in daily without any meat , dairy or eggs

Here are some examples of plant proteins and how much protein they have :

Lentils – 1 cup cooked has about 18 gr of protein

There is also about 50% of the RDA of fiber in this cup and they are high in folate, manganese , iron and antioxidants.

Quinoa– I cup- 8 gr

This protein is often used as a rice style dish. It is a gluten free grain that is made up of both protein and carbs.

It is also a good source of iron, fiber, manganese,phosphorus, and magnesium.

Peanut Butter– 8gr in 2 tbs

This yummy treat also has fiber , potassium , vitamin E and B6. Make it better for you by getting a natural brand without added sugars.

Beans, Chickpeas– 1 cup cooked 15gr

These versatile starchy proteins are also packed with fiber, magnesium, potassium, folate and zinc. You can also use chickpeas to make hummus.

Tofu  4 oz-10.6 gr

Tofu is versatile , can take on many flavors- it is low in cholesterol and sodium, high in iron, manganese, and calcium.

Spaghetti– 1 cup cooked 8gr

We all love pasta! It also has the added benefit of containing folate and magnesium.

Green Peas 8gr cup

These little gems are nutrition powerhouses. They contain calcium, iron, copper, zinc as well as 45% of RDA for vitamin K and they taste great too!

Chia Seeds 5gr in 2 tbs

A great source of Omega 3s , calcium, iron and fiber.  Easily sprinkled over salads and veggies, or make a chia pudding!

Tempeh– 12 gr per cup

A soy based food similar to tofu, good source of riboflavin, magnesium , phosphorus and copper. It’s low in cholesterol and sodium.

Spinach – 5 gr per cup

It is also high in niacin and zinc, as well as fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Broccoli 4 gr per cup

High in vitamin E ,thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium.  A good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, folate, potassium and manganese.

Nutritional yeast-8 gr per 2 tbs

High in vitamin E, thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium, a good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, folate, potassium and manganese.  A vegan staple, it has a “cheesy” flavor and is used in multiple dishes.

There used to also be the school of thought that involved combining proteins – the idea behind this is based on the science of the amino acids in proteins, and the fact the the human body can only produce 9 of 22 of them. We need to get the rest from the foods we eat. Animal proteins are high in all of these aminos, while some plant proteins may be high in one or two, but low in others. Hence , came the idea the a “high containing “ protein must be mixed with a “low containing” protein at all meals or the protein would not be “complete. “Not so much any more- eat a good variety of grains, legumes , veggies and beans during the day , and the mix will happen in the end!

So, on that note, you can see there is no need to worry! Just enjoy a variety of plant foods, and your protein needs will be met without any effort!