I recently transitioned to vegan & am scared I'm not getting enough protein. Are there any specific foods to eat to prevent a deficiency?
The little-known truth about protein is that most of us get too much, not too little of it. Women need about 45 grams per day and men need around 55 grams. One cup of tofu contains about 20 grams of protein, so women, eat some tofu and you’re almost halfway there!
Here are some examples of protein sources that are easy to find. I honestly don’t know how cafeterias work there, but if any of you guys have more tips, feel free to add them.
Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams, about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.) If you don’t like peas as a side dish, try blending them into a pesto.
All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios, for example, all contain 160 calories and 5 or 6 grams of protein per ounce choose varieties that are raw or dry roasted. Nut butters, like peanut and almond butter, are also a good way to get protein.
There are many different varieties of beans black, white, pinto, heirloom, etc. but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!).
Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup and are also high in fiber and low in calories.
Vegetables don’t have nearly as much protein as legumes and nuts, but some do contain significant amounts along with lots of antioxidants and heart-healthy fiber.
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