You’re VEGAN? How do you get your protein??
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As a vegan, I get asked all the time what I eat to get protein… how have I been able to build muscle while not eating meat… how do I have lean muscle mass…?! SO may questions about veganism. I get it. It’s hard to fully understand if you’ve ate meat your whole life. SO. Let’s break it down…
First of all. The average person needs only 10% of their daily caloric intake to come from protein. YUP ONLY 10%!!!! So yeah, if you’re just eating plants and you have a variety of plant based foods in your diet YOU CAN get that 10%! Pretty exciting huh?! Grains, vegetables, fruits ALL have protein. “WHAT EVEN SPINACH????” Yup even spinach.. How do you think Popeye got so strong?!
Now, if you’re like me and you workout 5-6 days a week you probably will want to increase your protein intake a bit. I aim to get 20-30% of my daily caloric intake to be protein! Which can be a little trickier if you’re not eating meat and not fully paying attention to what plants you’re eating.
SO. I’ve come up with a list of all my favorite Vegan Protein Sources!
1. Beans and Legumes
In the video I show you my favorites! I got my lentils from Trader Joe’s and for my canned beans I usually buy a brand called Eden Organic because they don’t add salt to their beans (too much sodium makes me bloated, what about you?).
Small Whole Green Lentils:
170 calories per 1/4 cup serving. Protein: 12g, Carbs: 30g, Fat 0g
2. 1UP Nutrition Vegan Protein
As someone who works out a ton this helps give me that little extra boost of protein I need. I love this company because the protein is so rich and smooth which can be hard to find in other vegan protein powders! It also is high in protein and lower in carbs and fat to help balance out your macro nutrients (remember we’re aiming for 20-30% protein a day and because other plant sources are chalk full of yummy carbs and fat, having this as a strict protein source helps to balance out that ratio).
1UP Nutrition Vegan Protein:
124 calories for 1 scoop. Protein: 24g, Carbs: 3g, Fat: 2g
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Tofu is a classic for many vegans! Don’t forget to watch the full video to see how I use all of these protein sources. FULL VIDEO HERE!
100 calories for 1/5 of the block. Protein: 12g, Carbs: 1g, Fat: 5g
Tempeh is one of my faves! A great bacon alternative… and who doesn’t love bacon!?
240 calories for 1/2 the package. Protein: 20g, Carbs: 16g, Fat: 11g
5. Trader Joe’s Meatless Meatballs
Okay yes, this is getting into the fake meat. I know for some people processed fake meat doesn’t sit too well with them. I think ultimately we should always try and eat as close to the earth as possible BUT sometimes you gotta just live. And frozen foods can be helpful in our busy busy lives. If you’re looking for an EASY food to add to your freezer THIS IS IT. You won’t turn back once you taste these bad boys.
Trader Joe’s Meatless Meatballs
140 calories for 6 pieces. Protein: 14g, Carbs: 6g, Fat: 5g
6. Trader Joe’s Hi-Protein Veggie Burger
Contrary to popular belief… a lot of veggie burgers don’t have THAT much protein in it… like 2 or 3g. WEIRD RIGHT!? Good thing for these cute little burgers. Thanks to my husband Trader Joe we can eat a veggie burger and have a little extra protein. WOO.
Hi-Protein Veggie Burger
260 calories per burger. Protein: 26g, Carbs: 12g, Fat 13g
And those are my favorites! Don’t forget to watch the full video here to see me be goofy and talk about my husband Joe… Trader Joe. Gotta love that man!
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