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High-protein vegan foods to eat every day

December 28, 2015 Yael Greenberg

Here's a list of top high-protein vegan foods that should be in your cupboard and on your plate as often as possible!
  • Navy beans: 20 g per 1 cup serving
  • Chickpeas: 20 g per 1 cup serving
  • Dried lentils: 13 g per ¼ cup serving
  • Tofu: 12 g per 3 oz. serving
  • Edamame: 8 g per ½ cup serving
  • Green peas: 7 g per 1 cup serving
  • Quinoa: 8 g per 1 cup serving
  • Wheat germ: 6 g per 1 oz. serving
  • Buckwheat: 6 g per 1 oz. serving

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Age based requirement for protein (grams per kilo of weight):

  • 0-12 months: 1.5 grams
  • 1-3 yo: 1.1 grams
  • 4-13 yo: 0.95 grams
  • 14-18 yo: 0.85 grams
  • 18+ yo: 0.8 grams
  • Pregnant/nursing: 1.1 grams

Therefore, as a nursing mom weighing 75 kilos I need about 85 grams of protein daily. 

Tomorrow I plan to eat:

  • Breakfast: 1 c oatmeal with pumpkin seeds = 10 g
  • Mid-morning snack: spirulina crunch: 7 g
  • Lunch: big salad with lentils and quinoa: 25 g
  • Mid-day snack:  nuts = 5 g
  • Second mid-day snack: roasted chickpeas: 20 g
  • Dinner: buckwheat with tofu and green peas: 25 g
  • Dessert: white bean cookie cream: 10 g
  • After-dinner snack: edamame: 8 g


TOTAL: 110 grams

This is an extreme example in which I am eating really well. In a normal example on a day when I don’t have time to pay attention to what I eat, I would eat:

  • Breakfast: 1 c grain = 8 g
  • Mid-morning snack: spirulina crunch: 7 g
  • Lunch: big salad with lentils or quinoa: 20 g
  • Midday snack: nuts = 7 g
  • Dinner: buckwheat with tofu and green peas: 25 g
  • After-dinner snack: roasted veggies: 5 g

TOTAL: 72 grams

This is less than the recommended 85 grams.

Most of my days fall somewhere in the middle, so I guess I eat about 85-95 grams of protein on average, so I should be OK with the requirements. Add to that some spirulina for more of a protein boost.

Next will be to evaluate my intake of iron and B vitamins.



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