Food, Healthy Eating

What I Eat in a Day: Meal Confessions of a Vegan Nutritionist

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As a vegan, do you feel you get enough protein? If so, from where?

This is the biggest and most persistent question every vegan will face at some point in their life. You can be a lean, mean, muscular machine and still get asked this question as a vegan. For those unfamiliar with the diet it is a fair concern because the advertisement for more protein is everywhere. However, the amount of protein that is emphasized in our culture today is overkill. Yes, proteins are the building blocks of the body.  Your body needs to break down protein from your diet to utilize individual amino acid to keep your cells functioning at an optimal level so you can keep on, keepin’ on.

So do I get enough protein as a vegan? Absolutely! At minimum, our bodies require .40 g of protein per body weight.

Let’s say you weigh 150 lbs. Now, times that by .40grams. You will need to eat a minimum of 60g of protein per day.

How?

Simple! Check out this list of plant-based protein options:

Broccoli (1 cup) = 3g of protein

Kidney Beans (1 cup) = 8g of protein

Nut butter (2 Tbs.) = 8g of protein

Hemp seeds, perhaps in a salad (3 tbs.) = 10g protein

Tempeh (1/2 cup) = 15.5g of protein

Edamame (1 cup) = 17g protein

Altogether, you get 61.5g of protein from these foods alone and there are always more to add to the list! And vegetables do have protein!
If you are still unsure if you are getting enough protein remember all of us do NOT live the same lifestyle which may require you to eat more or less than others. Nutrition is individualized. The overall message is to eat a well balance whole-foods diet. Please do not get caught up counting every macro nutrient (protein, fat and carb). With a balanced diet, you will receive optimal protein and then some.  Want to know what an active vegan nutritionist consumes in a day? Click Next Page to Find out! 

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Katherine Losoya, MS

Katherine Losoya, MS

MS in Nutrition
Originally from a meat-loving state and dairy-heavy culture, Katherine is here to make living a vegan lifestyle simple, practical and sustainable. Katherine's topics include: hormone regulation, women's health, nutrition advice, tips and tricks to help every vegan be their best. As a traveler looking for her next journey, you can also find some great traveling advice.
Katherine Losoya, MS
  • Mickey@imabookshark

    Can we get the recipe for your tempeh stirfry? 🙂

    • Katherine Losoya

      Hey, hey Mickey! It’s actually a dish I threw together. I will replicate it soon and be sure to post recipe bc it was delish! 🙂

      • Mickey@imabookshark

        Yay! Thanks! <3

  • Nicole Reese

    Can you share the acai bowl recipe?

    • Katherine Losoya

      Absolutely! I will make a recipe post for it! It is a great morning breakfast especially for the summer time.

      • Nicole Reese

        Thank you! I bet it’s delicious because it’s so hot where I am in LA. Do you use frozen acai packets?

        • Katherine Losoya

          Oh I bet! Yes mam, I use the acai frozen pulp packets (unsweetened) I have shared the recipe on my FB page. I will be posting more in the future 🙂 Hope you enjoy! https://www.facebook.com/KatherineLosoya

        • Katherine Losoya

          Oh I bet! Yes mam, I use the acai frozen pulp packets (unsweetened) I have shared the recipe on my FB page. I will be posting more in the future Hope you enjoy! https://www.facebook.com/KatherineLosoya

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