This is the question that vegans seem to get asked all the time by worried relatives and Paleo meatheads. I thought the easiest way to answer it was to post my food journal for the day. I calculated it using the nifty Calorie Counter app and double checked their figures against some reference books – they seem pretty good.
I didn’t plan today’s meals with protein in mind and I only started adding up the protein content after I decided to write a post on this subject. I was suprised to find just how high the total was.
Breakfast – 20.75g protein
- Half can baked beans
- 2 slices of wholemeal toast
- spread of Soya
Lunch – 11.48g protein
- Fruit salad (mango, peach, banana, blueberries, grapes)
- Soy yoghurt
- 10 cashew nuts
- 2 oat biscuits
Dinner – 48.2g protein
- Stir-fry with brown rice, tofu, mushrooms, spinach, kale, courgette, chilli, miso, sesame oil.
- Fruit and nut museli with oat ‘milk’.
Total – 80.43g protein from around 2000 calories
If I was running or working out today I would consume more calories and ensure that they were nutrient dense snacks meaning the protein content would increase still further. I could easily consume 100g of protein a day. The RNI for men was set by the Department for Health at just 55.5g – excess protein is simply excreted so almost all of my protein requirements were actually met in just that final meal. However it is worth remembering that protein should be consumed throughout the day for best absorbtion and that the bioavailability of protein from plants is a little lower than that from animals so it is best to err on the side of caution.
So when someone asks you where you get your protein, resist the urge to slap them about the head – just point them this way.
So, where do you get yours? Comments and ideas always welcome.
- 10 Protein-Packed Vegan Entrées (onegreenplanet.org)
- Vegan Protein Shake (veganchihuahua.wordpress.com)
- Diet Smack-Down: Vegan vs. Paleo (onegreenplanet.org)