Friday, October 31, 2014

Where Do You Get Your Protein?

Whenever I tell someone I'm a Vegan, the first response is always "Where do you get your protein?" First of all, we don't need as much protein as everyone thinks. America especially has an issue with consuming way too much of it. As most of you know, there are complete and incomplete proteins. When people think of complete proteins they usually think of meat, fish, and dairy. While it is true that these are the easiest ways to get complete proteins, it is definitely not the only way.
Complete Proteins
1) Quinoa (8g/cup)
2) Soy(8g/cup)
3) Chia(4g/2 tbsp)
4) Hempseed(10g/2 tbsp)
Complementary Proteins
Complementary proteins are two incomplete proteins combined to create a complete protein. This would include like nuts and legumes, or grains and legumes.
1) Hummus and Pita Bread
2) Rice and Beans
3) Peanut Butter Sandwiches
4) Trail Mix
5) Spirulina with nuts (Homemade energy bars)
6) Lentils and Rice

What I Eat in a Normal Day:
1 cup Oatmeal(6 g)
1 Banana(1.3g)
1/2 cup Soy Milk (8g)
3 cups Spinach(3g)
2 tbsp Hummus(2.4g)
1/2 cup Tofu(10g)
1 cup cooked Broccoli(4g)
1 cup Brown Rice(5g)
1 cup Black Beans(15g)
1 Larabar Bar(5g)
2 tbsp Peanut Butter(9.2g)
Total: 68.9 Grams of Protein
Since I do endurance training, I need a minimum of 68.75 and a maximum of 80 grams of protein per day for my weight category. The amount of protein each person needs is entirely dependent on their weight and level of physical activity.

Always Remember:

Animals are friends, not food.
Jasmine Millner

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