For the most part, this is essentially pretty accurate. As a meat-eater, I never had anyone ask me if I was “getting enough protein.” Once I became a vegetarian (and now mostly vegan), I get concern from others regarding this topic quite frequently. Well, guess what? I have no problem whatsoever in eating an adequate amount of protein. I mean let’s be honest- have you ever really heard of anyone suffering from protein deficiency (unless we are talking about extremely malnourished individuals)? Our society is obsessed with protein and is under the misconception that the more protein we eat, the better. We are protein obsessed. The obsession is really unnecessary, especially since we need a lot less protein than most people think.
I have done my research, and I have found that my body needs about 45 grams of protein per day. Do I get this? Well, I don’t keep track of my protein intake on a daily basis, though I do occasionally add it up out of curiosity. And every single time that I have done the calculations, I have met (and often times far exceeded) this amount.
Since so many people find interest in the protein intake of a vegan individual, I am going to share with you a typical vegan day of eats and the amount of protein that these eats contain (and for the heads up, even on days when I am not eating meat “substitutes,” I still exceed the minimum 45 grams of protein).
WIAW: January 15, 2014
Breakfast
Part one of my breakfast was a green smoothie. In the mix was unsweetened vanilla almond milk, vanilla Vega One protein powder, half of a frozen banana, frozen cranberries, frozen blueberries, and a TON of spinach!
Protein: 9 grams
The second part of my breakfast was a batch of blueberry buckwheat pancakes topped off with peanut butter.
Protein: 15 grams
Lunch
Lunch was Tropical “Chicken” Salad* from the Better Than Vegan cookbook, which I served in hearts of Romaine lettuce leaves.
Protein: 25 grams
Afternoon Snacks
In the afternoon I snacked on a sliced apple dipped in Nuttso nut and seed better.
Protein: 4 grams
I also tried a new-to-me flavor of Zevia- ginger root beer. I did not think I was much of a root beer fan, but I loved this!
Protein: 0 (no surprise there!)
Dinner
I tried out my new Vegan Slow Cooker for Two or Just for You cookbook that I got for Christmas and made the Indian Mashed Veggie Sandwich. I served it over a toasted whole wheat English muffin and alongside a dill pickle spear. And yes, I realize that it is not very pretty. But then again, most Indian food is not.
Protein: 14 grams
Evening Snacks
Baby carrots.
Protein: 1 gram
Some fruit for my sweet tooth!
Protein: ~1 gram
A baked sweet potato topped with Justin’s maple almond butter.
Protein: 6 grams
Total protein for the day: ~75 grams. That is 30 grams more than what I “needed.” Not too shabby, eh? So, my friends, no need to worry here! 😉
And last but not least, the winner of the Better Than Vegan cookbook giveaway is:
Kelly G!
Kelly- please e-mail me by Sunday, January 19th at cleaneatingveggiegirl@gmail.com with your full name and mailing address.
Comments on this entry are closed.
I agree with you on the protein thing although at certain points in the last couple of months I felt I wasn’t getting enough because I was still hungry and not feeling satisfied. That’s when I bumped up the protein in the form of eggs/egg whites/greek yogurt and even the occasional Quest bar. Worked like a charm!
Yes, we definitely have to listen to our bodies and what they are telling us since we all have individual needs!
In my experience, it’s always people who are practically strangers that ask about protein. It seems like a weirdly personal thing to ask, because it’s not like I check in on anyone’s (except Josh’s) fiber, vitamin C, etc intake. It’s sad that everyone is so focused on meat = protein that they don’t really realize the nutrition OTHER food contains.
It is craziness, isn’t it? Let’s change the way people think about protein! Veggies unite! 🙂
I don’t get these questions anyway – I personally am not concerned by anyone’s eating habits – except they are truly suffering from something. Other than that – who cares? As long as everyone feels good and vital, and loves the food – all is perfect!
I totally eye these pancakes and the sweet potato with PB – Yummers!! Pancakes definitely need to happen soon!!
LOVE that mentality! We all need to develop the “who cares?” mentality more often :).
Ginger root beer?! Yum, I have to find that! I have had the root beer flavor and its pretty good.
It is really tasty!! You def need to check it out!
I love this approach to disproving the protein myth. I can’t even tell you how many people have told me they would go vegetarian but can’t because “I need to build muscle so I need protein.” We veggies get plenty of protein!
Yes, we get MORE than enough!! Silly people…they need to be educated!! 😉
I agree that our society is MUCH too obsessed with protein. Yes, it’s an important nutrient, but we get it from so many other forms than just meat. I think it’s really all an issue of education, and I love that you’ve shown just how much protein we can get from a diet chock full of fruits and veggies!
Yes, education is key! I will keep “preaching” and hopefully some people benefit from it and soak it all up! 🙂
I’ve found that it’s actually pretty easy to get enough protein (as long as you have access to food, of course). I eat a decent amount of dairy — usually kefir or Greek yogurt for breakfast, and two pieces of light string cheese — so I get 30+ grams right there. I also eat tons of nuts, quinoa, beans, whole grains, and meat a few times per week.
That Indian Sandwich definitely isn’t the prettiest thing in the world, but it still looks really really good. The ugliest things usually taste the best ;).
SO true. Whenever I make some really ugly it is usually REALLY delicious!!
Girl, check you out! I do a random calculation every now and then to see how I’m doing to macros and, you guess it, I meet (actually exceed) my requirements every time 😉
I want to scream when someone asks me about my protein intake while eating a piece of white toast or something… ahhh lol
SO true!! I’m fairly certain my mostly plant-based diet contains WAY more nutrients/macros than a lot of meat-eating individuals’ diets ;).
I love that you shared this about protein! I couldn’t agree with you more that a lot of people are obsessed with their protein intakes and most people eat too much. Our bodies need carbs, fat and protein to properly function. 🙂
Yes, finding a balance between it all is key!!
Indian food is definitely delicious, but you’re right it never looks too appetizing. Its very runny and clumpy usually haha. Can’t beat the combination of the spices though!
SO true. Indian food is easily the ugliest food that I ate, but definitely some of the tastiest! You can’t judge a book by its cover, right? 😉
Love me some Indian Food ~ its very tasty, but lacks photogenic qualities except for chutneys, they are super colorful!
Yeah, it’s not very pretty…but often times the ugliest foods are the best! 😉
Gotta get my hands on some buckwheat! Those pancakes look amaze. The blueberries really make them pop. I love that you are proving that vegetarians/vegans can get enough protein. As long as you are conscious of what you are feeding yourself, herbivores can for sure get their protein needs!
They sure can!! And YES. Get yourself some buckwheat asap. I am obsessed with using it to bake EVERYTHING!
Ughh I always HATED when people would ask me about protein as a plant-based eater. Whenever I discuss protein needs with clients, they’re always so surprised that they don’t need a big hunk of meat at every meal to satisfy their protein requirements. Good for you for eating all those yummy, protein-packed eats 🙂 Thanks for sharing the specifics!
Thanks Alexis!! I figure the more people that read about ALL of the yummy plant-based sources for protein, the better!!
I got asked that question a fair bit back when I was eating a veggie diet too… I think our society is just a little too obsessed with protein these days, especially now that the whole Paleo thing is becoming more and more popular. Different things work for different people, and at the end of the day, all that matters is that you feel happy and healthy.
Amen to that, girlie!! 🙂 We definitely need to listen to our bodies!
Great spin on WIAW post!! Also, I LOVE nut butter and apples – best snack ever!
It seriously is…mostly for the excuse to eat lots of AB! 😉
Ahh I hate that question! I feel like the people who actually ask are the ones who judge me for it even after I explain to them! On the other hand, general interest doesn’t bother me, just the ones who aren’t listening to my response anyway. 😛
Agreed!! I love when people ask me questions because they generally want to learn!
I recently read something about how too much protein is bad for our kidneys – I’m nervous for what this means for the protein-obsessed! This is a great post to show how easy it is to get protein into our diets via vegetarian sources 🙂
Yes, I have read several articles regarding too much protein being a bad thing. It will be interesting to see the effects since protein is so HUGE right now :/.
Society is definitely in a protein-obsessed phase, isn’t it? While I understand the importance of protein, it is definitely overblown. As long as you feel happy and healthy with what you’re eating, that’s all that matters!
That could not be more true. We definitely need to be listening to our bodies more. They know what we need!
Oh, the vegetarian/ vegan protein question … I have actually seen business cards that list all sources of vegan protein, which I think is awesome. I calorie counted/ tracked my diet for a few years during a time that I was predominantly vegan, and it was rare it I didn’t get enough protein. Thanks helping combat that veggie/ protein misconception thing. 🙂
The more education the better, right? 🙂 And those business cards sound awesome. I need them so that I can hand them out to the curious ;).
Those pancakes look amazing.
— Alex at Brainy Girls Beauty
They are delicious! If you have not tried making pancakes with buckwheat flour, you definitely need to!
that seems like a ton of protein, I’ve never been a huge protein eater but I know I get in a lot more than people think I do.
Oh I am sure that you most definitely do!
As usual all your meals look good. There is sure a lot more protein throughout the day than I would have expected. I made Indian curry lentils the other night, your right about Indian food never looking too good. Luckily it tastes good!
Protein is hiding in SO many foods! 😉
And yes, that darn Indian food doesn’t look good..but it TASTES good!
I totally agree Hannah! Our society is so over obsessed with protein! I don’t eat meat all that often so just out of curiosity I tracked my intake for 3 days and I exceeded every day too! Ps I want to make those pancakes of yours 🙂
I love hearing that SO many people understand the we don’t need to be obsessed with protein! It can’t be good for us…
Its so funny you put this twist on WIAW bc I randomly felt the need to add up my protein intake from yesterday as well – although mine was around 67grams.
Your Indian inspire dish sounds delicious. I’m not sure why, but that’s one type of cuisine I’m always so hesitant about trying out in the kitchen.
Yay for getting plenty of protein!
And you definitely need to give cooking Indian food a try! It is actually a lot easier than you might think :).
Great post, Hannah! I really liked how you broke down your daily meals/foods to show how much protein each contain…very helpful!
Thanks Emily!! I hope people found it helpful and enlightening! Have a great weekend :).
Thank you for this! I don’t eat meat (I still eat fish) but this protein obsession drives me nuts…
I know, right? Hopefully it helped shed some light on the issue!
Thank you for posting this! I totally copied your idea and wanted to be sure to thank you for the inspiration! I love that e-card too – it’s so true, haha 🙂
Thanks Amanda!! I am so glad that you found inspiration from this post and that you wrote one of your own!