There’s a big misconception out there about Vegan.  Everyone who is Vegan LOVES it!  However, those who are not Vegan are completely confused.

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HOW DO I GET PROTEIN?

I feel so clean and light when I am eating a plant-based diet.  I was a little skeptical about Vegan until I learned more during my Yoga Teacher Training.  Here is what I’ve discovered… My PERSONAL FAVORITE sources of protein are supplements that I add to my smoothies.

# 1 – Organic Hemp Protein Powder packs 15 grams of protein per ounce

# 2 – Spirulina is a protein powerhouse.  Spirulina powder contains all 9 essential amino acids, making it a complete protein. A one-ounce serving of spirulina contains over 30% of the Daily Value (DV) for protein. Spirulina’s protein is 85-95% digestible, a higher percentage than that of even red meat or soy.  One ounce has 16 grams of protein.

# 3 – Chia Seeds are a fabulous source of Omega 3s and they pack 11 grams of fiber and 4 grams of protein per ounce

Wondering how and where to buy these intriguing Superfoods?  My favorite spot is Nuts.com.

Top sources of vegan protein

1. Vegetables – the proper foundation for all diets.
• 1 avocado – 10 grams
• 1 cup broccoli – 5 grams
• 1 cup spinach – 5 grams
• 2 cups cooked kale – 5 grams
• 1 cup boiled peas – 9 grams
• 1 cup cooked sweet potato – 5 grams

2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
• 1 cup soybeans – 28 grams (1 cup tofu – 22 grams, 1 cup tempeh – 30 grams)
• 1 cup lentils – 18 grams
• 1 cup refried beans – 15.5 grams
• 1 cup garbanzo beans (and hummus) – 14.5 grams
• 1 cup pinto, kidney, black beans – 13-15 grams
• 1 oz peanuts – 6.5 grams

3. Nuts and seeds – a staple in most vegetarian and vegan diets.
• 1 oz. cashews – 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
• 1/4 cup (2 oz.) walnuts – 5 grams
• 1 oz. pistachios – 5.8 grams
• 2 tbsp almonds – 4 grams
• Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein

4. Non-dairy milk – Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.

5. Grains – Ancient grains, sprouted grains, multi-grains – a major part of the diet.
• Quinoa is versatile and delicious. 1 cup – 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
• Oatmeal – 1 cup = 6 grams.
• Sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.