“You are vegan?!
Where do you get your protein?” I get asked this question at least once a day. It is a pure myth that one needs to eat meat to get protein. There are many delicious and healthful vegetarian and vegan foods that provide ample amounts of protein to get even a super athlete through the day: full of energy and feeling strong. Every body is different, and not every body requires a ton of protein, but as I prefer to be extremely active, my (very individual as all bodies are) body does need quite a bit. Here is how I get that protein:
I make smoothies with Pea Protein (25g per serving!) using brands like Olympian Labs or Z Natural Foods: I will mix the powder with berries or tropical fruit, bananas and almond milk, or with nut butter, bananas and almond milk (you can also throw cocoa powder in there – it’s like a milk shake.) Sunwarrior and Vega both make protein powders that you can mix alone with water, juice or almond milk or blend into your smoothie: they come in flavors like chocolate, vanilla, berry, etc. and are delicious (bonus: Vega One also contains vegan probiotics!)
I eat a lot of beans (black, pinto, kidney, chickpeas or lentils – highest protein), quinoa, tofu and tempeh (tempeh is available without soy if you are averse) and lots of leafy greens, veggies, fruit, nuts and seeds. One of my favorite cold weather or rainy day meals is to roast in-season vegetables with fresh ground spices and pair them with quinoa, tempeh and beans. Or for warmer weather, I like to steam the vegetables and drizzle tahini on top. Adding hummus or tahini (or any nut butter, for that matter!) to anything is a great way to bump up protein and make everything taste great!
For when I am on the go, I love vegan protein bars. Here are some that I recommend on MindBodyGreen. For those concerned about “cleaner” options: Clif’s new Kit’s Organic line, Lara Bars, and Raw Revolution are all great options.
This is only scratching the very tip of the giant mountain of vegan protein options out there. Be creative, be inspired: eat to feel good and strong! What is your favorite protein-filled vegan meal or snack? I’d love to know! Hope this helps get you started!
Xx,
It’s worth reminding the people who wonder where you get your protein, that nothing enters out food chain without having been through a plant first. Baked beans on toast.
I am in the transition of being a vegetarian now. I do have a question: Lacking V12, people will be easy to get tired. Where should I get enough V12 on my daily diet? Thanks a lot
You can get B12 (and a host of other important nutrients) from nutritional yeast. Sprinkle in on veggies, grains, pasta, salads, popcorn, etc. and it gives a cheesy, nutty flavor. 2 TBSPs is 70% of the RDA. There are a lot of good vitamin B12 supplements out there, too.
Peggy – thanks so much- so helpful! LOVE adding nutritional yeast to get my B12 – it also is super yummy in vegan Caesar salad dressing
Lu – one other way of getting extra B12 is B12 fortified cereals and vegan milks.
Seaweed is a good source of B12. Raw nori, dulse, kelp, chlorella, to name a few. You can find these at Whole Foods, Sprouts, and Sunflower markets, to name a few, and I’m sure at any health food store.
Lu, B12, or cobalamin, is an essential vitamin that is produced by bacteria and is found in many animal products.
If you are a vegetarian who eats milk and eggs, you will get some B12 in your diet. If you eat unwashed vegetables, you might also get some B12.
Everyone, including people who eat animal products, should probably take a B12 supplement once in a while. Even people who eat meat regularly can be deficient in B12.
But animal products, including milk and eggs, may have negative effects on health. I don’t eat any meat or dairy. I try to take a B12 vitamin a few times per month. Most multi-vitamins contain B12 as well.