“If I go vegan, how will I get enough protein?”
This is on of the most commonly asked questions new vegans have, and understandably so. Since we were little we have been told that meat gives you protein and you need it to grow up with strong muscles. Because of this many are lead to believe these are the only real sources for protein but it’s simply not true.
Many Americans are lead to believe that every meal should have animal protein front and center, but this is also being proven untrue. In fact, most Americans eat over 50% more protein daily then is recommended. So the most important thing to realize is that as an omnivorous American you probably are eating more protein than you need already, so it may not be as difficult to get “enough” from plant sources as you perceived.
Not only can you get your protein from beans, legumes, nuts, and even certain breads, vegetables, or fruits, but many nutritionists would say that this is a better source of protein for your overall health. I can’t help but agree. With the protein in meat there are also fats, hormones, and cholesterol. Animal protein has even been proven to lead to heart problems, osteoporosis, promote cancer cell growth and more.
Ok so I’m sure now you’re going to go vegan right away, but hold on there, First thing is first: Determine How much Protein you need.
Everyone’s dietary needs vary according to gender, activity level, age, etc. But here is a quick way to figure it out.
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gram/kg = protein gram
1 gram of protein = 4 calories, so let this be a guide on how much you eat.
(It’s also good to remember that when exercising our bodies use more protein than if we’re not active, so keep this in mind when determining what to eat for lunch.)Next, check out the chart above and see which protein sources you like best (for full chart of all the amazing food that contains protein check here). As a vegan, I have learned to like pretty much every whole food that exists. There isn’t as much room to be picky when you are already cutting out a lot of the food western culture considers standard. But start with foods you’re comfortable with, you’ll find that there are a lot of cool things you can do with simple wholesome ingredients. The more true you stay to eating whole foods and steering clear from processed foods and supplements, the cheaper your grocery bill will be.
Extra hint: To help you out with dinner tonight, check out VegWeb.com to find recipes and read my article about Vegweb here.
