How to Get Enough Protein on a Plant-Based Diet

Georgette Uncategorized Leave a Comment

This week I started experimenting with being a vegan after watching a documentary called “The Game Changers“. Specifically, I was really intrigued by the point that decreasing animal protein consumption leads to increased blood flow which leads to increased performance. So, I decided to go full vegan for a week to see if I noticed any changes in my recovery and workout performance.
I also wanted to see how difficult it would  be to get an adequate amount of protein without relying on animal products like meat and dairy. I figured it would give me first-hand insight on how to help our clients who either don’t enjoy eating animal products or have a completely vegan or vegetarian lifestyle.

Here are some of higher-protein, vegan-friendly items I purchased from the grocery store:

⚡Tofu (10g protein per 1/2 cup)
⚡Edamame (8.5g per 1/2 cup)
⚡Lentils (9g per 1/2 cup)
Chickpeas (7g per 1/2 cup)
⚡Quinoa (4g per 1/2 cup)
⚡Chia seeds (2g per 1 tbs)
⚡Baby broccoli (3g per 4 stalks)
⚡Oats (6g per 1/2 cup)

With these ingredients, I’ve made things like lentil soup, coconut curry with tofu, and overnight oats with chia seeds. While those foods have been super helpful, a lot of your success in adopting a vegan lifestyle has to do with being prepared so I also purchased from vegan-friendly, prepared items.

Prepared vegan items I purchased from the grocery store:

⚡Hi-protein veggie burger from Trader Joe’s (26g protein per patty)
⚡Vegan tikka masala from Trader Joe’s (20g protein per tray)
⚡Beyond Burger from Beyond Meat (20g protein per patty)
⚡Riced Cauliflower Bowl with Tofu from Trader Joe’s (13g per bowl)

While these items were super helpful in getting in good chunks of protein, I still needed to supplement.

Supplements I picked up:

⚡Garden of Life Sport Organic Plant-Based Protein (to help close any protein gaps)
⚡XTEND BCAAs (to provide a more thorough amino acid profile to my diet)

If I was adopting a vegan lifestyle over the longterm, I would also consider the following:
⚡B12
⚡Iron

Adjustments to nutrition:

When someone adopts a vegan/vegetarian lifestyle or has a goal purely of health and longevity, it’s normally a good idea to drop protein and increase carbs. As you can tell from the above, lots of the foods that have some protein content are carb-dominant so having an adequate amount of carbohydrates are essential. Normally I’ll bring protein to around .8g per 1lb of body weight.

Sample days:

Here are what a couple of sample days look like for me:

Day 1

BREAKFAST
– Soy milk creamer (2 tbs)
– Cashew yogurt (1 container)

LUNCH
-Red Lentil Soup with Spinach from Skinnytaste (1 1/4 cups)

SNACK
– Hi-Protein Veggie Burger from Trader Joe’s (1 patty)
– Shelled edamame (1/2 cup)
– Beet Juice (4 oz)

SNACK
– Soy milk creamer (2 tbs)
– Coffee
– Chocolate Brownie + Vanilla Creme Sandwich (1 cookie)

DINNER
– Acorn squash (1/2)
– Olive oil (1 tsp)
– Riced cauliflower bowl (1/2 package)
– Organic Super Firm Tofu (84g)

SNACK
– Banana (4.7 oz)
– Garden of Life Plant-Based Protein (2 scoop)

TOTALS
120g protein / 226g carbs / 76g fat

Day 2

BREAKFAST
– Soy milk creamer (2 tbs)
– Oats (45g)
– Almond milk (3/4 cup)
– Chia seeds (1 tbs)
– Cacao powder (1 tbs)
– Banana (100g)

LUNCH
-Red Lentil Soup with Spinach from Skinnytaste (2 cups)

SNACK
– Hi-Protein Veggie Burger from Trader Joe’s (1 patty)
– Shelled edamame (1/2 cup)

SNACK
– Soy milk creamer (2 tbs)
– Coffee
– Chocolate Brownie + Vanilla Creme Sandwich (1/2 cookie)

DINNER
– Vegan tikka masala from Trader Joe’s (1 tray)

SNACK
– Chocolate Mint Performance Protein Bar (1 bar)

TOTALS
113g protein / 242g carbs / 74g fat

Questions about any of the above? Email us at info@fyfnutrition.com
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