Vegan Protein

Anyone with food allergies already knows that eating in general becomes a little restricted. However, when you combine food allergies with an even stricter diet of no meat and no dairy, nutrition becomes an even bigger concern.

In the past, I've often tried different diets such as my dairy diet for my teeth ( I think it worked), or my no sugar diet (just to see if I could do it), and my current no meat, no dairy. None of these however actually affected my oral allergy problem.

However, we all need protein so I started a running list of replacements to help me stay on track starting with protein. Keep in mind, I've simplified the conversion process for you and this is not an exact science.

The average non active adult should aim for .36 x your weight. If you work out try .45 x weight and .5 x your weight if you do more strenuous exercises. The numbers are a little on the higher side for vegans to cover absorption of plant protein. For example, a 126 pound female blogger that sits most of the day would need .36 x 126 or 45 grams of protein needed per day. If she works out at home or the gym a few days a week then she would multiple .45  x 126 or 57 grams of protein needed per day.  If she is a heavy lifting bodybuilder or looking to run her first marathon then .5 x 126 or 63 grams of protein would work for her.

Below is a list of plant based protein sources. Now, go ahead and add up your protein for the day. My personal preference is to aim for 3-4 servings of the higher numbered protein items per day.

COOKED LEGUMES

SPLIT PEAS (1 CUP) = 16 grams

TEMPEH – 1 CUP = 31 grams

LENTILS (1 CUP) = 18 grams

EDAMAME (1 CUP) = 17 grams

ADZUKI BEANS (1 CUP) = 17 grams

NAVY BEANS (1 CUP) = 15 grams

KIDNEY BEANS (1 CUP) = 15 grams

PINTO BEANS (1 CUP) = 15 grams

CHICKPEAS (GARBONZO) (1 CUP) = 15 grams

LIMA BEANS (1 CUP) = 15 grams

BLACK-EYED PEAS (1 CUP) = 13 grams

TOFU (4 OZ) = 11 grams

GREEN PEAS (1 CUP) = 9 grams

GREEN BEANS (1 CUP) = 2.4 grams

 

NUTS

PEANUTS (1/4 CUP) = 9 grams

CASHEWS (1/4 CUP) = 5 grams

ALMONDS (1/4 CUP) = 8 grams

BRAZIL NUTS (1/4 CUP) = 5 grams

WALNUTS (1/4 CUP) = 4 grams

 

COOKED GRAINS

SEITAN (3 oz) = 21 grams

BUCKWHEAT (1 CUP) = 21 grams

BULGUR (1 CUP) = 13 grams

QUINOA (1 CUP) = 8 grams

AMARANTH (1 CUP) = 9 grams

WHEAT GERM (1 CUP) = 12 grams

OATMEAL (1 CUP) = 6 grams

MILLET (1 CUP) = 6 grams

BARLEY (1 CUP) = 4 grams

BROWN RICE (1 CUP) = 5 grams

WILD RICE (1 CUP) = 6.5 grams

 

SEEDS

CHIA SEEDS (2 TBSP) = 5 grams

PUMPKIN SEEDS (1/4 CUP) = 8 grams

FLAX SEED (1 TBSP) = 2 grams

HEMP SEEDS (3 TBSP) = 11 grams

SUNFLOWER SEEDS (1/4 CUP) = 6 grams

 

COOKED VEGETABLES

SPINACH (1 CUP) = 5 grams

KALE scotch (1 CUP) = 2 grams

BROCCOLI (1 CUP) = 4 grams

CORN (1 CUP) = 5 grams

MUSHROOMS (1 CUP) = 4 grams

COLLARD GREENS (1 CUP) = 4 grams

POTATOES (1 CUP) = 3 grams

BRUSSEL SPROUTS (1 CUP) = 4 grams

ARTICHOKE (1 CUP) = 4 grams

ASPARAGUS (1 CUP) = 3 grams

 

BUTTERS / SPREADS

TAHINI (3 TBSP) = 8 grams

HUMMUS (3 TBSP) = 4 grams

CASHEW BUTTER (2 TBSP) = 6 grams

ALMOND BUTTER (2 TBSP) = 7 grams

PEANUT BUTTER (1 TBSP) = 3.6 grams

 

OTHER

NUTRITIONAL YEAST (3 TBSP) = 12 grams

PLEASE NOTE: these are all approximate values. I am also not a physician that can give medical advise. Please consult with a medical professional before you embark on any changes to your diet.