Where Is the Protein?!

If you ask any American why eating meat is important- the first thing they will tell you is because it has a lot of protein.  This is in fact true, but meat also has saturated fat, cholesterol, added hormones, antibiotics, and is high in calories.  Have you ever met anybody who is protein deficient? Most likely not. The meat and dairy industries have been pushing hard their products by claiming it is the best source of protein and vitamins, but this is not the case.  All vegetables, legumes, nuts, and seeds have plenty of protein.  The daily recommended amount of protein a person should consume in a day is 0.8 grams per kilogram or 0.36 grams per pound that we weigh.  That means a 126 pound person should consume about 46-58 grams of protein a day.   Here is a chart of Vegan foods that are high in protein, low in fat, and high in vitamins and nutrients.

1 Cup cooked lentils                 - 18 grams protein
Veggie burger                           - 13 grams protein
1 cup Spinach cooked              - 13 grams protein
1 Cup Vegetarian baked beans - 12 grams protein
5 Oz firm tofu                           - 11 grams protein
2 Tbsp peanut butter                 - 8 grams protein
1 cup soy milk                          - 7 grams protein
1 cup black eyed peas               - 6 grams protein
1 Cup oatmeal                           - 6 grams protein
1 Cup Quinoa                           -3.5 grams protein  


So as you can see it would not be hard for a Vegan to get the recommended amount of protein needed for a healthy diet.  All vegetables, grains, and legumes contain some protein so it would be almost impossible to not get enough in your diet unless you were constricting you calories.


Asian salad with fried tofu

2 cups  Napa cabbage shredded
1/2 cup purple cabbage (for color)
1 cup carrots shredded
1/2 block firm tofu drained, and dried on paper towels
1/4 cup whole wheat flour
1 Tbsp olive oil
favorite seasoning- cajun, salt and pepper, cumin, ect
1/4 cup Asian dressing
Dash of sesame seeds

In a large bowl toss shredded veggies.  Heat frying pan on medium high heat.  Cut tofu into 1/4 inch strips.  Dry the tofu on a plate with paper towels.  Coat tofu in whole wheat flour and favorite seasoning.  Add oil to hot pan and place tofu in.  Fry each side for about 3-4 minutes or until golden brown.  Place on top of vegetables.  Toss with Asian dressing.  Top with sesame seeds.



Bean tacos with cilantro, avocado, and veggies

6 corn tortilla shells
1 cup fresh beans, soaked and cooked until tender
1 bunch cilantro
1 ripe avocado
1 cup lettuce shredded
1 tomato diced
1/2 cup corn cooked
vegan cheese (optional)
1 cup vegan sour cream (optional)
1 Tbsp olive oil
Fresh lime sliced


Heat frying pan on medium high heat.  Add oil. heat corn tortilla shells until golden brown.  Add cilantro, avocado, and veggies.   Add cheese and sour cream if you like.  Finish with a squeeze of lime.   Enjoy!