Two words that are almost always found in the same sentence.. usually in this sort of way:
'If you are vegan you might find it difficult to get enough protein.' or
'Vegans are often lacking in essential protein.'
You could pretty much sum it up like this:
I get why people eat meat. It's already got all nine essential amino acids that the body cannot create. It's a high source of protein. It tastes good. (Yes, I'm not going to lie- I did enjoy the taste of meat- and yes, again this is a topic for another day) I don't have a problem with meat eaters.
So I'm not here to preach veganism/ vegetarianism, or hate on all the meat eaters in the world (that'd be a lot of hating!) I'm just here to educate others, so that when they go to ask that very same question; 'Where do you get your protein.' they can stop themselves and remember this post.
So I'm not just gonna voice my opinion about the matter, because come on, who really cares what a 15-year-old Aussie student thinks (apart from me) no I thought I might instead make my point with cold hard facts :)
How cool is that? It's also pretty funny. Broccoli is now my new favourite vegetable! (Ok just kidding- I love you sweet potato :)A little bit of research here and there presented me with meal plans and tables and protein sources readily available, tasty and easy to include in our diets.. that contain 0 traces of animal.
This website was particularly helpful in straightening out a few questions.
You see the average adult male requires about 63g of protein per day and the average adult female- 52g. Of course those numbers change and shift and jump around considering everyone's demographics but if we just use this as a rough guideline, a typical day of food could look like this:
(this is just the protein sources- it does not include all the extra veggies and fruit etc.)
1 cup oatmeal (6 grams)
1 cup soy milk (7 grams)
2 tablespoons peanut butter (8 grams)
2 slices of whole wheat bread (7 grams)
1 cup baked beans (12 grams)
100g trail mix (13 grams)
1 cup cooked lentils (18 grams)
1 cup cooked bulgur ( 6 grams)
Total: 7 grams of protein
I strongly recommend clicking on the above link as there are multiple tables with amounts of protein in different foods and other statistics.
1 cup of tempeh- 31 grams of protein
1 cup of black beans- 15 grams of protein
1 cup of peas- 8 grams f protein
So the take-away message?
Next time someone asks you how you get enough protein simply:
Until next time- eat your spinach to be as strong as popeye!