We’ve all heard the jokes before about where vegans get their proteins, right? I know I have, especially when I even mention strength or resistance training. But here’s the thing, you should know where you get your protein.
Meat eaters know because, well…meat. But the fact is that most non-vegans are also not getting the proteins they need without things like protein powder and other supplements. Why? Because it turns out when you’re working out, your body needs a lot of protein, well a lot in my opinion but others may disagree.
Why? Well the simple answer is twofold; protein leaves you feeling satiated longer, which reduces your risk of overeating if that’s something you worry about. It’s easier to avoid between meal snacking with protein-rich foods. The other great benefit of protein in a vegan diet is that it helps with recovery so you don’t feel as sore after a workout.
This is the main reason I’m trying to do better about getting more protein in my diet.
I don’t mind being sore, it feels kind of like a badge of honor but if a few extra grams of protein will reduce it even a little bit, I’m here for it.
So…where do you get your proteins bro?
Vegan Protein Sources
I have to laugh when I type in vegan protein sources because other than tofu, tempeh and seitan, the rest are just protein-rich foods, full stop. Other protein rich vegan foods include: lentils, beans (edamame/soy, black, chickpeas), seeds, peas, quinoa and oats.
See what I mean?
How Much Do You Need?
That’s the million dollar question, isn’t it? Honestly the answer is…it depends. The simple answer is .75g of protein per kilogram of body weight, and if you need to do the math conversion simply ask Google! That’s a baseline need but it will go up depending on activity level and other factors so you can start at the low end and work your way up or speak to a nutritionist about your protein needs.
Now…on to the food!
Today I figured I’d share with you some of the protein rich vegan meals that I’ve been enjoying lately. I’ve been eating a lot of TVP and tofu because in addition to being high in protein, they are lower in fat content compared to many of the vegan meat alternatives, which I learned by looking at my food tracker app (Cronometer) and I was shooketh!
So yeah, I’ve been working hard to get about 80 grams of protein each day without sending my fat intake into outer space. And while trying to keep my meals fresh, vibrant and most of all, NEW.
This is TVP chunks with cabbage, cucumber, carrots, nooch (also a good source of protein), and a creamy vegan dressing. (49 grams protein)
This is a southwest style cranberry bean & tofu salad. It came out to about 42 grams of protein per serving.
Quinoa, chickpea, tofu & TVP bowl with a vegan yogurt dressing came in at 41.4 grams of protein.
Ginger, chili lime tofu with brown rice. 29 grams of protein.
Has It Worked?
Well, yes and I don’t know. I do feel satisfied longer between meals which means that I don’t snack between meals out of boredom or cravings and let me tell you, it’s helped me get even closer to my goal weight. As for muscle soreness? Well it hasn’t eliminated it completely, which I was hoping for though the Hubs says that’s totally unrealistic, but it has decreased it significantly.
I’m going to give it more time to test the muscle soreness and rebuilding, but I’m a fan of feeling perfectly satisfied after my meals.
This isn’t going to turn into some high protein vegan blog, but I will be sure to let you know how the journey goes.
How’s your Monday? What’s a really memorable vegan meal you’ve eaten recently?
The Spicy Spatula 
Whatcha think?