Are You Vegan? Be Sure To Get Your Protein


By Steve Fillmore

Yes, even vegans can get their protein. Just be sure the sources are organic and non-GMO.

Here are the top 10 sources of protein for all you vegans out there.

1. Grains – Tons of grains have protein, including oats, wheat, rye, barley, corn and rice, to name a few. Think about all the grains you eat per day. One cup of oatmeal has 6 grams of protein, two slices of whole wheat bread has 7 grams of protein and one cup of brown rice has 5 grams of protein.

2. Legumes This includes beans, peas and lentils. One cup of kidney beans has 13 grams of protein alone and a cup of lentils provides 18 grams.

3. Nuts – Nuts, including peanuts, almonds, cashews and even peanut butter, are great sources of protein. Two tablespoons of almonds contain 4 grams of protein and two tablespoons of peanut butter contain 8 grams.

4. Seeds Seeds, such as sunflower and sesame seeds, make a great snack and are very healthy for you. Seeds are commonly consumed on breads and with other grains. One tablespoon of pumpkin seeds contains 2 grams of protein and a tablespoon of flax seeds contains 1.5 grams.

5. Vegetables – Vegetables, common in a vegan diet, are a great way to get protein. One cup of broccoli contains 4 grams of protein, one cup of portabella mushrooms contains 5 grams and one cup of spinach provides 6 grams.

6. Fruits – Vegetables are known to be a rich source of protein, but few realize that some fruits also contain a considerable amount of protein. One cup of dates contains 3.6 grams of protein, a medium avocado contains 4 grams and one cup of guava contains 4.2 grams. Just be wary of how much you’re consuming, as sugar in any form is still sugar. Opt for 1-2 servings daily (such as 1 green apple or 1 cup of berries – both of which equal 1 serving).

7. Tofu – One cup of tofu provides an impressive 20 grams of protein. People are more likely to consume only about a half a cup at a time, but still, that’s an easy 10 grams of protein. Opt for fermented – or tempeh – for more nutritional benefits.

8. Soy Milk – Providing 7 grams of protein per cup, soymilk is a great, delicious source for your protein.

9. Veggie Burgers And Other Meat Substitutes – These are becoming increasingly popular, especially ìveggieî burgers made for vegans. Did you know that one common veggie patty provides you a whopping 10 grams of protein?

10. QuinoaQuinoa is considered the king of whole grains. One cup of cooked quinoa will get you 18 grams of protein!

The Key Is A Varied Diet

As you can see from the list above, it’s quite easy for a vegan to consume the proper amount of daily protein. Let’s say for breakfast you have a cup of oatmeal and a guava, for lunch you have a veggie burger with soymilk, for a snack you have some peanuts and for dinner you have lentil salad with spinach, half a cup of cooked tofu and kidney beans. That’s 82 grams of protein!

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Steve Fillmore

Steve Fillmore

Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore
Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live - Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.

For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.
Steve Fillmore

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