I write a lot about veganism and quite often I get asked “what about protein?”.
In this post, I’ll give an example of what I eat in a typical day with the associated protein intake.
The current RDA (Recommended Dietary Allowance) for protein ranges from country to country, but 0.8 grams of protein per kilogram of body weight is typical for many countries, including the US and Canada.
I am 80 kilograms therefore I need about 64 grams of protein per day.
This is what typical day of minimal eating looks like for me.
Breakfast 23 grams of Protein
- 1 cup Oats = 16.9 grams of protein
- 1 banana = 1.1 grams of protein
- 1 apple = 0.3 grams of protein
- 1 apricot = 1.4 grams of protein
- 1 cup blueberries = 1.4 grams of protein
- 1 tbsp flax powder = 1.9 grams of protein
I also add in amla powder, cinnamon powder and almond milk. The almond milk and contains protein but I’ll not consider that.
Snack 4 grams
- 1 slice whole wheat bread = 4 grams of protein
- vegan butter
Lunch 10.6 grams Potato Curry with Roti (1 serving)
- 1 potato = 2.9 grams of protein
- 1 onion = 0.2 grams of protein
- 1 garlic = 0.1 grams of protein
- 1/3 tsp Cumin = 0.2 grams of protein
- 2/3 tsp Curry Powder = 0.2 grams of protein
- 1 tomatoe = 0.3 grams of protein
- 3 tbsp peas = 1.5 gram of protein
- 1 cup coconut milk = 1.3 grams of protein
- 1 Roti = 3.9 grams of protein
Snack Two : 12 grams Avo toast
- 2 slice whole wheat bread = 8 grams of protein
- 1 avo = 4 grams of protein
Dinner : 16.4 grams Mushroom Pasta
- 10 Mushrooms : 4.3 grams of protein
- squash : 1.1 grams of protein
- spinach : 1.3 grams of protein
- pasta : 9.6 grams of protein
- Sage : 0.1 grams of protein
Total Protein : 66 grams – RDA Achieved!!
There’s a couple of things to note here.
First is that it is ridiculously easy to get your daily protein requirements. Without even trying, you’re nailing your requirements with a plant based whole foods diet.
Secondly, you’ll notice that I own the day with my breakfast. There’s at least four fruits in there including plant powders and almond milk. Breakfast isn’t for playing around. More than two thirds of my nutritional health is sorted out here. 23 grams of my protein come from my breakfast alone!
Third, what’s listed here doesn’t even contain nuts or beans. However we must have nuts and beans – every single day and multiple varieties. The Blue Zones studies show that the longest lived people have multiple varieties of beans daily. Include nuts and beans, and you’re destroying your RDA requirements like a beast.
Fourthly, this highlights that vegetables and fruits have loads of protein in them. If an ox can get bigger than a car by eating grains, and a gorilla can put on more muscle than Arnold Schwarzenegger by eating bananas, than you can get enough protein from plants easily. Side note : Arnold Schwarzenegger is practically vegan now and Mike Tyson is vegan.
Fifthly, I actually eat much more than this. I usually have second helpings because the food tastes so good, and as a vegan you must increase your caloric intake. Hence what’s listed here is the bare minimum of what I need to eat.
Penultimately, these ingredients highlight the importance of of spices. Rather than add loads of butter, oil, grease and fat to your food. Add in more spices! It tastes better, and it jacks up your immunity, recovery, vaso-dialation, absorption, etc.
Finally, protein is an overblown concern. It’s a myth that you need as much as the meat producers will have you believe. Buying meat is only there to make you poor.
None of this matters unless your diet gets you results. As meat eater, I struggled to get my blood pressure, cholesterol and physical performance to optimum levels.
On a plant based diet this stuff is easy! Here’s my results from this January.
Note how easy it is to hit your BMI targets.
The Game Changers
Watch protein myths get destroyed in this Joe Rogan clip – it’s 3 hours, but if protein is a concern for you, watch it.
I’ll wrap this up with a thought experiment.
If you have absolutely no tools to work with, you’re hungry and you have a choice of eating an apple from a tree or trying to kill a water buffalo in the bushveld.
Your brain will come to one conclusion – walk over to the tree and eat the apple. That 0.3 grams of protein will suffice. Alternatively, you can try and kill the water buffalo and win a Darwin award.