Where does your protein come from?

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Hello! Thank you for checking out my blog. I’m finally recovered from last month’s travel and almost back on a routine. I was in Asia for two weeks last month and had the time of my life. My previous post has a few photos from the trip if you’re interested in checking them out!

But moving forward, I posted a while back that I changed my diet to reflect that of vegan. Since eating a primarily vegan diet, a question I get asked a lot is ‘where does your protein come from?’ It seems we’ve been conditioned as a society to believe that our main (and only) source for protein is animal protein. At lease for me, prior to going vegan I had ZERO idea about other protein sources. And now that I’ve gone vegan I notice our world is meat based, from the TV we watch to the restaurants we eat, they all (99%) cater to the meat eating community. But protein can also be found in plant based food and I’ve listed them below.

Also wanted to note that I tracked my protein intake and I average about 30-45 grams of protein a day with a vegan diet. Although we may not think green vegetables have tons of protein it does add up throughout the day. The majority of protein comes from either tofu, which I eat once or twice a week, or legumes and seeds. I also add hemp, flax and chia seeds to any meal I can.

Type Serving
Size
Protein
Tempeh Soy 8 oz. 18 g
Sprouted Tofu Soy 6 oz. 20 g
Lentils, cooked Pulse 1 cup 18 g
Mung Beans, cooked Beans 1 cup 14 g
Adzuki Beans, cooked Beans 1 cup 17 g
Garbanzo Beans, cooked Beans 1 cup 14 g
Black Beans, cooked Beans 1 cup 15 g
Black Eyed Peas, cooked Beans 1 cup 14 g
Kidney Beans, cooked Beans 1 cup 15 g
Pinto Beans, cooked Beans 1 cup 15 g
Cannelini Beans, cooked Beans 1 cup 17 g
White Northern Beans, cooked Beans 1 cup 15 g
Brown Rice, cooked Grains 1 cup 5 g
Quinoa, cooked Grains 1 cup 8 g
Amaranth, cooked Grains 1 cup 7 g
Lima Beans, cooked Vegetables 1 cup 15 g
Green Peas, cooked Vegetables 1 cup 9 g
Kale, steamed Vegetables 1 cup 2.5 g
Spinach, steamed Vegetables 1 cup 5 g
Chard, steamed Vegetables 1 cup 3.3 g
Mustard Greens, steamed Vegetables 1 cup 3.6 g
Collard Greens, steamed Vegetables 1 cup 5 g
Dandelion Greens Vegetables 1 cup 2.1 g
Broccoli, steamed Vegetables 1 cup 2.6 g
Brussel Sprouts, steamed Vegetables 1 cup 4 g
Almonds Nuts 1/4 cup 7 g
Walnuts Nuts 1/4 cup 4.5 g
Cashews Nuts 1/4 cup 4 g
Pistachios Nuts 1/4 cup 6 g
Pine Nuts Nuts 1/4 cup 4 g
Pecans Nuts 1/4 cup 2 g
Brazil Nuts Nuts 1/4 cup 5 g
Hazelnuts Nuts 1/4 cup 5 g
Sesame Seeds Seeds 1/4 cup 7 g
Sunflower Seeds Seeds 1/4 cup 8 g
Pumpkin Seeds Seeds 1/4 cup 7 g
Hemp Seeds Seeds 3 T 11 g
Flax Seeds Seeds 2 T 3.5 g
Chia Seeds Seeds 2 T 6 g

This chart was found at www.foodbybri.com.

Bon Appetite!

Melissa

Tofu Scramble with Black Beans and Avocado

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