vegan diet

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how do you get enough protein? an example.

Published July 11, 2010 by Vegan Derby Cat Party

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.

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