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Where Do You Get Your Protein?

April 5, 2017 By Dianne 14 Comments

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Where Do You Get Your Protein?The one question that I get asked more than anything else is, “Where do you get your protein?” It usually comes right after “You haven’t eaten any of the egg salad or cheese dip. Are you one of those ve-guns?” I’ve been eating this way for so long, that I’m actually kind of tired of the word “protein.” In fact, the last time someone asked me about it, I laughed at him because I thought he was joking. He wasn’t. He seemed to have a genuine concern for my nutrient intake. It seems kind of strange, because before I went vegan, no one had ever asked me where I was getting my phytonutrients or how many grams of fiber I was consuming in a day.

We’re a protein-obsessed culture. There are protein bars, protein shakes, protein powders, protein-packed salads, high-protein breads, protein covered protein – the list goes on and on. I’m not really sure how this preoccupation with protein started, or where the idea that it can only be found in meat products came from. The truth is that protein can be found in almost all foods, and those on meat-free diets don’t really have any problems with obtaining it. Protein deficiency is not a problem that’s commonly found in countries where food is abundant, and it’s not something that Americans really need to put any effort into eradicating.

What exactly is protein?

Protein is a macronutrient, and the body needs it to build, repair and maintain tissue. Protein is made up of amino acids. There are 20 amino acids, and the body can synthesize 12 of them on it’s own, so we need to get the other 8 from food. A “complete protein” is a food that contains all 8 essential aminos and an “incomplete protein” is one that doesn’t. It used to be believed that we needed to eat all 8 amino acids together in order for them to be useful, but that was proven to be untrue many years ago. The body’s a smart machine and it knows what to do with each amino acid when it gets it.

So, where do you get you protein?

The question should problem by more like “Where don’t I get my protein?” Protein is found in almost every plant food under the sun. Soy foods such as tofu, tempeh and soy beans themselves are very high in protein, as are beans such as lentils, pinto beans and black beans. Whole grains are also very high in protein, and quinoa contains all 8 essential amino acids. Nuts and seeds are also chock-full of protein. Hemp seeds are a complete protein, and they taste great sprinkled on top of a salad or mixed into your morning oatmeal. (And no, you won’t get a buzz from eating them.) Seitan, which is a wheat-meat, is also packed with protein, with about 24 grams in each serving.

Okay, so beans, grains and nuts are great, but what about vegetables?

Contrary to what you might think, most vegetables are also packed with protein. One cup of broccoli has about six grams of protein. (That might not sound like a lot, but chances are that you think you need more protein than you actually do.) A cup of spinach also has six grams. Most green vegetables contain a lot of protein. In fact, asparagus is so high in the amino acid aspargine, that the amino was named after the plant. Even fruit contains protein! I cup of blackberries has about two grams, and a banana has about a gram and a half.

So just how much protein do we need?

Well, the average person is probably eating a lot more than necessary. To find out how much you need, multiply your body weight by 0.4. The number you get is the amount of protein you need in grams. Athletes and women who are pregnant or nursing will need a little more than that. I kept track of my protein intake for a little while because of the culture’s obsession with it, and I found that I get about twenty grams more than what I need a day.

I would love to think that this is the last time I have to answer the question “Where do you get your protein?” but sadly, I’m sure it’s not.

Where Do You Get Your Protein?

10 Protein-Packed Vegan Recipes

Garlicky White Bean Dip – Garlic, white beans, and tahini blend together perfectly to create this creamy dip.

The Vegan Popeye Tofu Scramble – You’ll be strong to the finish when you start your day with a hearty, spinach-filled scramble!

Vegan Spinach-Mushroom Omelet >> Dianne's Vegan KitchenVegan Spinach-Mushroom Omelet – This chickpea flour omelet is perfect for weekend brunch!

Chipotle Lentil Burgers – These spicy burgers are easy to make, and they’re versatile, so just about any leftover grain or bean will work in the place of lentils and rice.

Chickpea Salad Sandwiches >> Dianne's Vegan KitchenChickpea Salad Sandwiches – This is my go-to lunch on busy work days.

Seitan Gyro – Seitan, vegetables, and tahini wrapped in a whole wheat pita – this is the perfect filling lunch!

Peanutty Pad Thai Zoodles – In this dish, cool, raw zucchini noodles are tossed together with vegetables and tofu and drenched with spicy peanut sauce.

Lemon Dijon Tempeh and MushroomsLemon-Dijon Tempeh and Mushrooms – This is a great dish for dinner parties, and because it looks fancy, people will think you slaved in the kitchen for hours!

Soy Curl MarsalaSoy Curl Marsala –Kick weeknight dinner up a notch with this easy-to-make dish.

Vegan Shepherd’s Pie with Cauliflower-Millet Mash CrustVegan Shepherd’s Pie – This recipe uses cauliflower-millet mash for the crust, rather than the traditional mashed potatoes, for a healthy twist.

What are your favorite protein-rich plant-based recipes?

 

Filed Under: Health and Nutrition Tagged With: beans, lentils, protein, seitan, soy curls, tempeh, tofu, Vegan health, Vegan Health Coach, vegan nutrition, vegan protein, vegan recipe

About Dianne

Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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Reader Interactions

   

Comments

  1. Elfie says

    April 5, 2017 at 10:43 AM

    Loved this! I am currently looking into more plant based sources of protein but as I’m trying to build muscle and shed fat I have found it really hard. So true though if you are not building muscle you can get enough protein from a veggie diet!

    🙂

    Reply
    • Dianne says

      April 6, 2017 at 3:21 PM

      Thank you, Elfie! You definitely can build muscle on a vegan diet, too. Take a look at Robert Cheeke and Brendon Brazier.

      Reply
  2. Becky Striepe says

    April 5, 2017 at 11:04 AM

    I love this post! Next time someone asks about protein, I can save some energy and just send them here.

    Reply
    • Dianne says

      April 6, 2017 at 3:21 PM

      Thank you, Becky!

      Reply
  3. Jenn says

    April 5, 2017 at 11:11 AM

    LOVE this post!! I get asked this all the time. Second only to “what DO you eat?” I have a more varied diet now than I ever did as an omnivore…and I had a pretty varied diet even then…moreso than most omnis I know! People should be more worried about their own excess saturated & trans fats and cholesterol than my protein intake (which is fine by the way!) Definitely sharing this!

    Reply
    • Dianne says

      April 6, 2017 at 3:20 PM

      Thank you, Jenn! I agree, and I’m the same – I eat a much more varied diet now!

      Reply
  4. Amy Katz from Veggies Save The Day says

    April 5, 2017 at 8:07 PM

    These recipes all look so delicious, Dianne! But are you sure you’re getting enough protein? Just kidding! Obviously it’s not a problem!

    Reply
    • Dianne says

      April 6, 2017 at 3:19 PM

      Haha! Thanks, Amy!

      Reply
  5. Jerry Critter says

    April 5, 2017 at 8:50 PM

    ” To find out how much you need, multiply your body weight by 0.4. The number you get is the amount of protein you need in grams.”

    I assume that is body weight in pounds, not grams?

    Reply
    • Dianne says

      April 6, 2017 at 3:19 PM

      Hi, Jerry. Yes, your weight should be in pounds.

      Reply
  6. Mary Ellen | VNutrition says

    April 7, 2017 at 10:35 AM

    Such a great post Dianne! So informative. I get so annoyed when people ask me that or “what CAN you even eat”. I don’t go around asking people “are you getting enough phytonutrients?” lol.

    Reply
    • Dianne says

      April 10, 2017 at 10:47 AM

      Thank you, Mary Ellen!

      Reply
  7. Julie says

    April 10, 2017 at 6:51 PM

    Something I’ve always wondered about the weight x 0.4 thing. I’m trying to lose some weight, so should I use my current weight or my goal weight when I multiply?

    Reply
    • Dianne says

      April 14, 2017 at 9:08 AM

      Hi, Julie. You would use your current weight.

      Reply

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Dianne Wenz

Hi! I'm Dianne Wenz and I am a Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, Plant-Based Chef, and cookbook author. I offer group and individual nutrition and lifestyle coaching programs to people across the U.S., and I teach cooking classes in Northern New Jersey. Contact me today to learn more and to schedule a complimentary breakthrough session!

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