this is really an exercise in nutrition. with my previous vegetarian life of sickness & malnutrition behind me, i came into my vegan diet with a nutritionally conscious perspective. i try to eat as many nutrient dense meals as i can, so if i end up eating french fries and a pitcher of beer one night out with friends, i don’t feel too bad about it. : )

people often wonder how i get my protein. i use a variety of sources including processed soy foods like mock meat (which i try to eat in moderation), tempeh, TVP, tofu, and also non-soy sources like seitan (made from vital wheat gluten), legumes (beans, lentils, peanuts) and whole grains.

this was my breakfast sandwich today:

2 slices sprouted grain bread: 160 calories, 1g fat, 6g fiber, 8 g protein
4 slices yves deli ham: 100 calories, 2g fat, 0g fiber, 15g protein
1 slice rice vegan pepperjack cheese: 40 calories, 2g fat, 0g fiber, 1g protein
2 tsp dijon mustard: 10 calories, 0g fat, 0g fiber, 0g protein

i ate this with some applesauce too, so add another 60 calories & 2g of fiber for a grand total of:

375 calories, 5g fat, 8g fiber, and 23g of protein

how much protein do you need a day?
according to this website, i need about 45g of protein a day, so i’m well on my way to fulfilling that today, since i’ll probably eat a couple more times. pretty simple.