Protein, Protein, Protein………….. The inevitable question for a vegan

By Jean Sumner

As an individual who enjoys a plant- based whole food diet it never ceases to amaze me that every person that discovers I do not eat animal products asks “where do you get your protein!” We have been overwhelmed with information about the protein in animal products but there are many ways to get enough protein without eating animals.

In reality, nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein.

Grains contain more protein than most people realize. Quinoa and amaranth actually deliver more protein than a serving of meat.

And how much protein do you need. A review of many sources indicates that about 15% of your calories should be protein. The US Government recommends 8 grams per kilogram of bodyweight (.36 grams per pound) for the general population. So if you weigh 120 pounds you should get 43 grams of protein a day.

Looking at the chart below that should be pretty easy!

• Lentils (red are my favorites), 18 grams of protein per cup
• Chickpeas, 12 grams/cup
• Tempeh (locally made in Asheville!), 41 grams per cup
• Black beans, 15 grams per cup
• Nuts and nut butters (I eat a good mix, usually without peanuts), varied
• Chia seeds, 4.7 grams in 1 oz
• Flax seeds, 1.9 grams in 1 TBSP.
• Hemp seeds, 5.3 grams in 1 TBSP.
• Tofu, 11 grams per 4 ounces
• Quinoa, 9 grams per cup
• Kale, 2.6 grams per cup
• Other legumes, varied Grains, varied
• Avocado, 2.9 grams in 1 cup sliced
• Nutritional yeast, 8 grams in 2 Tbsp.

Adding seeds and kale to your morning smoothie will get you a great start. For lunch add an avocado and black beans to your salad and you are almost set for the day. Lentil soup and salad for supper and you really have no worries! Then if you add in snacks like a handful of nuts, seeds, nut butters, or hummus and you are way over the top. I like to snack on popcorn with nutritional yeast sprinkled on top, now I am way over the top. So you do not have to worry about where you get protein, it is so simple to get plenty eating a whole food, plant based diet. The next time you get the question “where do you get your protein”, you will be well armed!