My top 10 Vegan Protein Sources

DSC_0090.jpgIf you ask any vegan what the most commonly asked question that they hear is, I bet they’ll answer with, “but how do you get your protein?” I have gotten asked this question SO many times and it’s crazy to me that some people are still under the impression that it’s hard for vegans to get enough protein. Truth is, a lot of people overestimate the amount of protein that we actually need. Protein deficiency is pretty much a non-issue unless you’re severely under-eating. Anyways, here is a list of my top vegan sources of protein (for the time being):

 

  1. Tofu- I know this is totally cliche, but I happen to LOVE tofu. It’s great because it’s versatile and can take on almost any flavor. It contains 7 g of protein per 70 calories. 1 g/10 cal is pretty protein dense. I typically eat 1/3 of a box at a time which is about 10 g of protein and 100 calories. I love it in stir frys with teriyaki sauce.dsc_0096
  2. Black Beans- or any beans, really. You can never go wrong with beans. They’re yummy in anything: soups, chilis, burritos, you name it. 10 g of protein per 1/2 cup serving.
  3. Garbanzo Beans- This might be redundant because I just listed beans above and I guess technically these are beans; however, when I think of beans I don’t think of these guys so I thought I’d throw them on the list anyway. My favorite way to eat garbanzo beans is in salads. They add a unique flavor and texture and are just so good. Also, hummus. Yum. The serving size is also 1/2 cup and you get 10 g of protein.

    4. Powdered Peanut Butter- All nut butters have a significant amount of protein but the reason that I love this powdered version is because it has way less calories but still packs the same amount of protein. All you have to do is stir it with water and use it however you would use your typical peanut butter. A 2 tablespoon serving is only 50 calories whereas in typical nut butters is ~ 190 calories. In that 2 tablespoon serving you get 6 g of protein.

    5. Edamame Spaghetti- This stuff is incredible. I swear. It’s so good and contains 24 grams of protein (!!!) in one serving. Enough said.

    6. Black Bean Spaghetti- Similar to the above except made from black beans. Equally as incredible. For a serving containing 215 calories, you get 25 grams of protein. So great.

    7. Meatless Meatballs- If you want a super protein-packed meal, you can put these on top of your edamame or black bean spaghetti. They’re so yummy and have so much flavor! For 6 meatballs, there are 14 grams of protein.

    8. Orgain Protein Powder- This is BY FAR my favorite protein powder I’ve ever tried! It’s not chalky, it blends well and tastes delicious. I put two scoops in my oatmeal every morning for a little extra boost of protein and because it makes my oats super chocolatey. Mmmm. I also love to add this into shakes with almond milk and banana. For a serving of 2 scoops, it has 21 grams of protein.

    9. Quinoa- My favorite grain when I’m looking to get in some quality protein. One cup contains about 8 grams of protein. I almost always have quinoa in the house which is why I keep it in a generic container and don’t have a nutrition label to show.dsc_0111

    10. Van’s Power Grains Waffles- These are a very recent discovery of mine and they’ve already become one of my faves. For 2 waffles, you get 10 grams of protein. They’re so so so good. I love putting peanut butter and jelly on top.dsc_0109dsc_0110

Share with me your favorite vegan protein sources, and let me know if we share any of the same favorites!

I Wish I Knew This Years Ago

During today’s workout I did some reflecting…

For the longest time I was self-conscious about having “big” legs. Even when I was at my lightest weight, I still thought my legs were huge. And yes, my legs are bigger in proportion to my upper body because genetically, I store fat in my lower body before it makes its way to my upper body. I had friends with these tiny little legs and I always wished mine could be that tiny too. But they never could be. And they probably never will. Because my body is not built that way. Everybody is different, with differences in genetics, body composition, structure, metabolism, etc. You gotta work with what you got. I wasn’t okay with this for a long time, but now I am.

In fact, I’m more than okay with this. I LOVE my legs now. They are big because they are strong. Instead of doing only cardio to get them smaller, I purposely work them out to make them stronger. They help me to be powerful. and to jump, squat, lunge, and everything else in between. And even though I work out my legs regularly, I still have cellulite. I also have stretch marks. But who cares? At the end of the day, does it really matter if someone has cellulite? NO.

So whether you are self-conscious about having cellulite, a flat chest, a big chest, being tall, being short, having skinny legs or big legs, a muffin top, a flat booty, or whatever it may be, embrace it and learn to love yourself just the way your are. We’re all different and we’re all human. Respect your body because it’s the only one you got.