Hi all, Chantal here! Today is my daughter Vivienne’s first birthday, and it also marks our family’s 1 year anniversary of going 100% plant-based. I’ve been reflecting on our journey thus far and thinking about some the questions we’ve encountered since making our lifestyle choice known to family and friends…
“But where do you get your protein?” – As a vegan this is probably one of the questions I hear the most. The answer is simple – from food! Yes, plants have protein! Here’s my take on clarifying this notion that still mystifies many…
My husband and I are both athletic, strong and on the lean side – we train almost daily in a variety of disciplines (running, swimming, cycling, strength work (my husband would include golf in this as well… no comment! lol) We support our training and recovery entirely on a plant-based diet – which provides ample amounts of protein for muscle growth and repair. But how you ask?
Adults require no more than 0.8 or 0.9 grams of protein per healthy kilogram of body weight per day. An individual whose ideal weight is 100 pounds would need roughly 40 grams of protein a day at most (source). So taking this into consideration, it’s actually very easy to meet your body’s needs when you base your diet around whole plant-based foods such as veggies, legumes, grains, fruit, nuts and seeds.
Examples of protein content in some of our staple foods:
|Food||Serving Size||Protein (grams)|
|Sprouted Tofu||6 oz||20|
|Lentils, cooked||1 cup||18|
|Garbanzo Beans, cooked||1 cup||14|
|Black Beans, cooked||1 cup||15|
|Kidney Beans, cooked||1 cup||15|
|Cannelini Beans, cooked||1 cup||17|
|Brown Rice, cooked||1 cup||5|
|Quinoa, cooked||1 cup||8|
|Steel Cut Oats, cooked||1 cup||10|
|Green Peas, cooked||1 cup||9|
|Kale, raw||1 cup||2.2|
|Broccoli, steamed||1 cup||2.6|
|Brussel Sprouts, steamed||1 cup||4|
|Potatoes, baked w/ skin||1 medium||4.3|
|Brazil Nuts||1/4 cup||5|
|Sesame Seeds||1/4 cup||7|
|Sunflower Seeds||1/4 cup||8|
|Pumpkin Seeds||1/4 cup||7|
|Hemp Seeds||3 Tbsp||11|
|Flax Seeds||2 Tbsp||3.5|
|Chia Seeds||2 Tbsp||6|
Never do we measure our food, calculate caloric intake or macronutrients – We rely on our body’s hunger cues and base our meals around simply prepared plant foods that focus on whole sources of healthy carbs, protein, and healthy fats – and it’s working wonders for us.
The case for choosing plant-based protein over animal-based sources has never been stronger – from an environmental and ethical standpoint, as well as for optimal nutrition and health benefits. Plant protein is preferable on all fronts. (source)
Since going plant-based my husband and I have been able to push our athleticism to new heights (he having completed an IRONMAN 70.3 and myself having ran 2 half-marathons this summer.) A plant-based diet is more than adequate in providing all the nutritional building blocks we need, both to support our fitness goals as well as to grow our 2 healthy kiddos. Our family is thriving and we have never felt better physically, mentally or spiritually.
So where do we get out protein? 100% from plants! 🙂
Cheers to that!
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