Protein is key for muscle recovery and growth.
Please tell me you knew this already…
As someone who exercises and lifts weights regularly, one of the most common questions I face is: “Where do you get your protein?”
So many people think the only way to get adequate protein in to your diet is with meat and fish. Those are good sources, but they aren’t the only protein sources in the world. Hitting the daily protein quota from vegan sources is possible as long as you know what to eat. A number of athletes and bodybuilders choose plant-based diet (check out the 300 pound vegan if you need more proof). I used to eat a plant-based diet too!
https://instagram.com/p/7jMkYyjR16/
By eating a wide variety of foods, a regular person can get all of the protein and essential amino acids they need. Although if you’re a vegan and happen to feel any signs of protein deficiency it’s a good idea to make an effort to eat more protein rich foods.
Healthy.co.id has put together an awesome infographic with 50 plant based protein sources to help ensure you get enough to fuel your body. You may be surprised to find that many of the foods you’re already eating are full of protein!
[Tweet “Think you have to eat tons of meat to get adequate #protein? False! 50 Plant Based Sources:”]***
Loooong ago I made a marvelous, protein-filled French-themed party spread.
What is your favorite vegan protein source?
Do you know how much protein you eat in a day?
I think I’ll print this out to hand to people who ask where I get my protein. For those of us in the know, it’s very simple. Enough calories, enough whole foods = enough protein. No supplements or protein powders necessary.
Right?! I always take for granted that people know more about food and nutrients than they do.
Although I’m a carnivore, I definitely appreciate vegan sources of protein every so often. Lately I can’t get enough of chickpea flour. As for my protein intake, I’m currently eating about 100g of protein daily which has been working for me.
I love chickpea flour too – I just started making socca again a lot. So good.
Love these Laura, all my faves! Plus David Carter is my latest fave football player!;)
He’s a bad ass, right?!
SO true! I was Vegan for 5 years and I would ALWAYS get this question and it drove me crazy! I love the info graph so informative
xo C
I did the same. Well, I only lasted a few months. But people couldn’t understand that protein comes in different forms.
I always refer to myself as a HUGE CARNIVORE but really am not.
reading the list I see other than my beloved beef jerky—Im really really planty!!!
((sharing))
God I love artichokes. To see they’re packed with protein makes me even happier. They should be considered a super food.
Also, I have no idea how much protein I consumer on any given day. I’m good with that.
I love this chart! I try to do a combination of both… I used to be vegetarian and found I felt better with some animal protein and then I started eating too much and am now finding the happy balance, I think!
This is a great info graphic! I know I personally feel better doing most plant protein than animal.
I try to get 30% of my daily calories from protein. I love dry roasted edamame! it’s my favorite protein snack.
I do too! Especially the wasabi flavor.
O the mighty nooch
We need to get ore people eating that!
That stuff is addicting!
I love this. But what is the fat and carb content of these. I have a client who is a vegetarian and the carbs are causing her to get fat. Thanks for all that you do. Miss you.
Unfortunately many plant-based sources have more carbs too. Tempeh, tofu, TVP, and nutritional yeast I think are the lowest, so maybe more of those and a good low carb protein powder? And more cardio?
Miss you too!!!
I eat a lot of protein, most from fish, chicken, eggs, and dairy though. I do eat lots of beans and quinoa but I think going vegan would be incredibly hard for me, because I am allergic to both wheat AND tree nuts. I love the food at Candle 79 in NYC (a dedicated vegan restaurant with a gluten free menu too!) but even there, I’m SO limited because to be both V/GF is to rely on lots of tree nut based foods,
I’ve been to Candle 79! That would be really, really tough with no wheat or nuts.
the potatoes and corn were surprising to me.
Right?! And they are two things I can’t stand… LOL!
tempeh is also high in iron and fermented. so double whammy of goodness! HECK YA
Woo hoo! And I happen to LOVE tempeh.
great post! I didn’t know that there were many more vegan sources of protein outside of tofu and beans!
I had no idea nutritional yeast was such a protein powerhouse!
Great chart! I used to keep track of protein but don’t anymore. People get more than they think they do. All great sources. I have not tried spirulina?
I’m a huge spirulina fan – it’s a great detoxifier too!
I LOVE this topic!!!!!! And yes you can get a heck of a lot of protein without meat (or even dairy).
I knew you would.
As a vegan these are all great foods! My favorites would have to be lentils, tempeh, almonds, quinoa and of course nut butters! So many amazing choices. It’s funny how some people think it’s hard to be a vegan.
Love the info graphic! As a plant-based eater, people are constantly asking me where I get my protein from. I LOVE chickpeas…and pretty much all grains and nuts. I usually track my macros just to make sure I’m within a certain range of carbs/fat/protein, but I usually don’t have a problem reaching my protein goals.
It’s totally do-able if you do your research. I’m always amazed at how little people know about what they put in their bodies.
I love vegan protein powders, and I do love me some edamame – however, otherwise, shit son, vegan foods KILL MY STOMACH! Ugh. The thought of eating vegan right now makes me cringe too cause for the past few days I have been having MASSIVE stomach aches! BLAH
Awwww… go eat some salmon skin!
I knew about tempeh and nuts, but it’s amazing that just a cup of lima beans or green peas has so much protein too! I think those are so easy to incorporate into meals for a protein boost