Since I announced that I went vegan (I prefer to call it a plant based diet), I have had many people ask me if I am concerned about getting enough protein and where do I get my protein if I do not eat meat or cheese or drink milk. I decided to write this little blog to answer the question in a way that I hope will be more helpful than just saying, “I’m not worried that I’m not getting enough protein,” or “I am confident I get plenty of protein in my plant based diet.” Below is a sample of a daily menu. With rare exception I eat the same breakfast every morning. Lunch is more varied but the example below is pretty typical. Dinner varies the most, thus my reason for so many examples.

Cheryl’s Average Daily Vegan Protein = 51 grams per day

Breakfast 15 grams

¼ cup dry oats

¼ cup walnuts

1 cup soy milk

non-protein foods, ½ small apple, ½ banana, ¼ cup raisins

Lunch 16 grams

2 slice multi grain w/flaxseed bread

1 avocado

4 tbsp hummus (chick peas/garbonzo beans)

non-protein foods, sprouts, cucumber, tomato, lettuce

Dinner Average 20 grams

Sample variances with or w/out salad:

Tofu (soy) with vegetables and brown rice (21 grams)

Pasta (wheat) with tomato and mushroom based sauce and vegetables (12 grams)

Tempeh (soy), potatoes, vegetables (20 grams)

Seitan (wheat), brown rice, vegetables (22 grams)

Vegan Boca Burger (soy) on whole wheat bun (20 grams)

Tacos (corn) with Boca Crumbles (soy) (22 grams)

The FDA recommends that we get an average of 50 grams of protein a day. (For women a little less (around 46 grams and men a little more around 52 grams). One can see, I get more than enough protein every day and I vary my protein sources. This would even be enough protein for a man who would, in all likelihood, eat more than me.

Listed above are soy, wheat, rice, oat, legume and corn proteins.  Keep in mind, that what we have been sold into believing are “protein foods”, are not the only sources of protein. Grains and vegetables are also great sources of protein. In my calculations above, I only used the soy, wheat, corn, rice, oats, legumes and potatoes in calculating my protein intake. In actuality, there is additional protein from the vegetables I eat with these foods.

There are vegan proteins for everyone, even those with food sensitivities or allergies. Many people believe that you must eat soy if you are vegan. Not true. If one were all inclusively allergic to soy, wheat, rice, oats, vegetables, legumes (beans) and corn, one would have a difficult time being vegan, but she would also have a difficult time finding any balanced meal.  Variety is the key to a healthy diet, both for nutrition and to ease food sensitivities.

I hope this answers the question of, as a vegan, where do I get my protein and am I concerned that I don’t get enough. Going vegan has been an eating adventure that is fun, exciting and very tasty. I have more energy, clarity, am physically healthier in every way and as a bonus am losing weight. (15 pounds lost and counting.)

Happy Eating!