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Here's How Vegans Get Their Protein

Here's How Vegans Get Their Protein


I don't like fake meats from the grocery store. Of the "mock meats" I've tried, they either creep me out, are too chewy, or taste like plastic. Plus, they're typically loaded with strange ingredients I can't pronounce (that's my general rule of thumb, if I can't pronounce it, I don't buy it). I ate them for a little in when I first went vegan, but it was because I was used to having that extra something on my sandwiches and salads. It was more of a mental thing, you know?

"So if you're vegan, where do you get your protein?"

I could roll my eyes for days at this question, but I'll spare you the sassy novel. Long story short —  as long as you're eating enough, you'll meet the recommended amount of protein. The recommended amount of daily protein for the average person is 42 grams, according to Forks Over Knives. Vegans and vegetarians average nearly 70 percent more than that (about 70 grams a day). According to Dr. T. Colin Campbell, the author of The China Study, only 8 to 10 percent of your calories should come from protein. The real deficiency problem Americans face is with the daily recommended fiber intake. Less than 3 percent of Americans reach the recommended daily fiber amount.

A ton of the foods I love and eat on daily basis are protein sources. I love vegetables, beans, quinoa, lentils, and tofu. Spinach, rice, and potatoes have protein, too. The non-dairy milk from last week's vegan swaps post even has some protein. And who doesn't love peanut butter? While I obviously don't eat all of these everyday, I eat enough of them daily to never stress about it.

My vegan chili recipe has over 45 grams of protein and that's just one meal. See how easy it is to meet the average daily recommended amount of protein?

Here's a graphic that's a good reference for some plant-based protein:

If you want to work meat alternatives into your diet, here's a good breakdown of their protein content:


Do you have any topics you want me to discuss in #MyVeganDiary? Let me know in the comments below or on my Instagram @CarlyRivlin!

Welcome to #MyVeganDiary, a series focused on living a vegan lifestyle. Follow along for Mixed Makeup producer Carly Rivlin's cruelty-free tips on everything from beauty and skincare to recipes and more.

Main Image: Super Skinny Me

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