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One of the most common misconceptions about veganism is that it's hard to get enough vegan protein to sustain a healthy bodyweight and energy levels. Anyone who's been a vegan for more than a few weeks realizes that a wellbalanced vegan diet provides you with amazing energy levels, recovery times from exercising, and stamina in all activity. If you're a new vegan and aren't feeling energetic, or if you are considering becoming vegan and want to make sure your new diet will be healthful, there are some easy tips you can follow.
combining were meals like beans and rice, peanut butter sandwiches, hummus and pita, all of which make for nice meals anyway. In a later update of the book, Lappe recanted this statement and said that as long as vegans ate well-balanced diets, they didn't need to combine proteins. Nutritionists and medical scientists agree that protein combining is unnecessary, as long as vegans eat enough calories and get plenty of vegan protein. By that point, the idea of combining proteins had already scared enough people to keep the myth about vegan protein alive even to this day. It just seemed like too much work to ensure that every meal was perfect, and it truly was more work than anyone needs to do.
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I usually tell people that many vegans actually eat less soy than non-vegans, especially if the vegan is somewhat health-conscious. Soy makes inexpensive filler and can be broken down into minute parts, so it tends to be in just about everything. If you're a regular person who eats a "normal" diet, you probably eat soy in breads, crackers, cakes, rolls, pastries, cereal, pasta, fruit drinks, fruit topping, coffee, pork sausage, lunch meat, canned soups, commercial foods, ice cream, hard candy, nut candy, fudge, caramel, margarine, salad dressing, mayonnaise, gravy, sauces, according to childrenshospital.org. So, even if you need choose a soy burger for yourself, you get soy from soy flour, soy oil, hydrolyzed soy protein, soy protein concentrate, soy protein isolate, soy protein powder, flavorings, hydrolyzed plant protein, hydrolyzed vegetable protein, natural flavoring, vegetable broth, vegetable gum, and vegetable starch. If you choose a natural, plant-based diet and prepare your own meals, the chances of you avoiding soy altogether are much higher than if you eat a standard, typical, normal, average, everyday diet. If you're a vegan, next time someone asks you if you eat a lot of soy, you can say, "No, but I bet you do!" Just kidding... don't do that. Be a joyful, humble vegan and don't forget that at one point in your life, you didn't know about food either.
The Vegetarian Resource Group has a really nice, complete list of the amount of protein in different food. I found some protein in places I'd never expect it, like in bagels, spaghetti, potatoes, and even chocolate. Here are a few suggestions from their list: 1 cup tempeh has 41 grams (wow) 3 oz. seitan has 31 grams 1 c. soybeans has 29 grams 1 c. lentils has 18 grams 1 c. black beans has 15 grams 1 c. kidney beans has 13 grams 1 c. chickpeas has 12 grams 1 c. pinto beans has 12 grams 1 c. quinoa has 9 grams 4 oz regular tofu has 9 grams 2 Tbsp peanut butter has 8 grams 1 c. spaghetti has 8 grams (varies by brand) 1/4 c. almonds has 8 grams 1 c. bulgur has 6 grams 1/4 c. sunflower seeds has 6 grams 1/4 c. cashews has 5 grams 2 Tbsp almond butter has 5 grams 1 c. brown rice has 5 grams 1 c. cooked spinach has 5 grams 1 c. cooked broccoli has 4 grams
Here's one lunch I love: 1/2 cup Black beans -- 7.5 grams of protein 1 cup Brown rice -- 5 grams of protein (20 grams of protein in this lunch) I love to snack: 6 oz. soy yogurt -- 6 grams of protein 2 tbsp almonds -- 4 grams of protein (10 grams of protein in my snack) For dinner I enjoy: 1/2 cup cooked lentils -- 9 grams of protein 1 cup cooked bulgur -- 6 grams of protein (15 grams of protein in dinner) TOTAL 56 grams Sample Female Vegan Meal Plan An average vegan male needs anywhere from 56-70 grams of protein each day. For Breakfast: 1 cup Oatmeal -- 6 grams of protein 1 cup Soymilk -- 7 grams of protein 2 tbsp almonds -- 4 grams of protein 2 tsps ground flax seeds -- 1 gram of protein (18 grams of protein at breakfast) For Lunch: 2 slices Whole Wheat Bread -- 5 grams of protein 1 Veggie Burger -- 13 grams of protein (18 grams of protein at lunch) For Snack: 2 Tbsp Peanut Butter -- 8 grams of protein 6 Crackers -- 2 grams of protein(varies by brand) 3 oz. chocolate -- 3 grams of protein (he loves his chocolate!) (13 grams of protein at snack) For Dinner: 5 oz firm tofu -- 11 grams of protein 1 cup quinoa -- 9 grams of protein 1 cup broccoli -- 4 grams of protein (24 grams of protein for dinner) TOTAL 73 grams of vegan protein While worries about vegan protein are understandable, as you can see, they are totally unnecessary. Make sure to eat a well-balanced, varied diet full of vegetables, whole grains, beans and legumes, fruits, and nuts and seeds, and you have nothing to worry about.