The most common question anyone asks when you say you eat vegan is “how do you get enough protein?” The answer is: Pretty easily!
How much protein do you actually need to consume? An approximate gauge for daily protein intake = 7 g protein per 20 lbs of body weight. Take your weight, divide by 20, and multiply by 7! Women can assume they need to consume about 52 g/day and men about 63 g/day.
Common Vegan Sources of Proteins:
Lentils: 1/2 cup = 9 grams
Tofu: 1 cup = 10 grams
Black Beans: 1/2 cup = 8 grams
Quinoa: 1 cup = 8 grams
Soy Milk: 1 cup = 8 grams
Green Peas: 1 cup = 8 grams
Cooked vegetables (broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts): 1 cup = 4-5 grams
Peanut Butter: 2 tbsp = 8 grams
Additional Sources: Hemp seeds, legumes (chickpeas, black beans etc.), tempeh, nutritional yeast
What I’ve learned in all this is I have to do is pay more attention to getting enough nutrients, including protein, something I barely thought of before trying out veganism.
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