Vegans, how do you get enough protein?

[Anonymous]

I eat basically plant based except that I still have a cup of egg whites every day (in an omelet). I’ve read that an average sized moderately active woman should get 50-60 grams of protein a day, and there’s no way I can get there just with quinoa, lentils, nuts and beans and stay within my calorie range. I sometimes eat tofu, but I have heard it’s not healthy to have it more than a couple times a week. Thoughts? I also do vegan protein powder in smoothies in the tsummer (would appreciate recommendations since the one I buy has a lot of additives), but not keen on smoothies in the winter. TIA!

[Anonymous]

Try tracking your food for a few days. I am vegan trying to stay at around 1700 calories a day and I get between 55-70 protein a day.
I eat lots of beans, whole grain pastas, some nuts, and tons of spinach every day--very rich in protein.

I think you will be surprised at bow much it adds up.

But if you are eating egg whites, does it matter what vegans are doing>

[Anonymous]

https://www.mensjournal.com/food-drink/what-7-elite-vegan-athletes-eat-get-and-stay-ultra-jacked/

[Anonymous]

Add hemp seeds and nutritional yeast

[Anonymous]

Protein powder drinks/smoothies

[Anonymous]

Studies show that child vegans are generally malnourished.

[Anonymous]

Anonymous wrote:Studies show that child vegans are generally malnourished.

Studies also show that the earth is warning at an alarming rate...wait? Not related? Give me a break.

[Anonymous]

Not a vegan, but I like beans and lentils. A cup of cooked lentils has 18 grams of protein and 230 calories. So to get 60 grams of protein, you'd have to consume 3.3 cups of lentils, or 766 calories.

Not suggesting that you do that, but seems like if you have the equivalent of about 1/2 of lentils or similar beans/legumes per meal, that would be about 500 calories and half your protein. As long as the rest of your food has some protein, wouldn't you get to your protein target?

And according to this (https://www.livestrong.com/article/110563-nutrition-cup-egg-whites/), "It takes seven to eight large eggs to produce 1 cup of egg whites, for a total of 126 calories and 27 grams of protein." Are you really eating that many eggs? A single egg white has about 4 grams of protein, so if you're just having a couple, it's not that much different than an equivalent amount of legumes.

[Anonymous]

Anonymous wrote:Add hemp seeds and nutritional yeast

I tried nutritional yeast on pasta (hoping it would be kind of like parmasean cheese) but it was AWFUL. It was flakey, kind of like fish food, and I thought it would melt on the hot pasta but didn't, and I was picking flakes of it out of my mouth.

Is there some sort of powder? Am I supposed to grind it myself? Have I just not acclimated?

[Anonymous]

I actually spoke with a nutritionist about this and she said nobody has ever gone to the hospital because they're not getting enough protein when they're eating plant-based.

[Anonymous]

Anonymous wrote:I actually spoke with a nutritionist about this and she said nobody has ever gone to the hospital because they're not getting enough protein when they're eating plant-based.

+1

Ask this hot ass mofo vegan guy: https://www.instagram.com/domzthompson/

I'm not a vegan, but keep animal products to a big minimum, workout daily, and have no problems building strength (after losing weight). Beans, seeds, legumes, grains, nuts... there's plenty of protein in plants. I personally love nutritional yeast on veggies or salads or soups/stews.

[Anonymous]

Anonymous wrote:Try tracking your food for a few days. I am vegan trying to stay at around 1700 calories a day and I get between 55-70 protein a day.
I eat lots of beans, whole grain pastas, some nuts, and tons of spinach every day--very rich in protein.

I think you will be surprised at bow much it adds up.

But if you are eating egg whites, does it matter what vegans are doing>

It matters because I want to quit eating the egg whites! And yes I do eat a cup of egg whites a day. I buy them in the cartons that look like milk cartons.

[Anonymous]

Anonymous wrote:I actually spoke with a nutritionist about this and she said nobody has ever gone to the hospital because they're not getting enough protein when they're eating plant-based.

That's a low bar, staying out of the hospital. How about feeling strong and energetic, instead of sluggish or weak?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I actually spoke with a nutritionist about this and she said nobody has ever gone to the hospital because they're not getting enough protein when they're eating plant-based.

That's a low bar, staying out of the hospital. How about feeling strong and energetic, instead of sluggish or weak?

It's hard to get an accurate answer as to how much protein we should be getting. I've seen everything from over 100 grams to 45. To be honest, I just make sure I have protein in each meal (my salad at lunch had produce (obviously) but also quinoa and chia seeds) and as long as I feel fine, go forth without worrying.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Add hemp seeds and nutritional yeast

I tried nutritional yeast on pasta (hoping it would be kind of like parmasean cheese) but it was AWFUL. It was flakey, kind of like fish food, and I thought it would melt on the hot pasta but didn't, and I was picking flakes of it out of my mouth.

Is there some sort of powder? Am I supposed to grind it myself? Have I just not acclimated?

That is really not the best way to consume it... It's best blended into a cream sauce or soup. Yes it has a cheesy flavor but you just don't "sprinkle" it on anything!