One of the first questions you’re bound to be asked as soon as you switch to a plant-based diet is, “but how will you get enough protein?” It’s recommended that sedentary individuals eat anywhere from 46g-56g protein per day, so it makes sense others might be a bit confused how you can get a sufficient amount of protein from plants, fruits, and beans.
Luckily, a plant-based diet isn’t scarce of protein-filled food. In fact, with a little bit of planning, vegetarians and vegans alike can have ample amounts of protein in each meal and snack. Here’s an example of a protein-packed day in the life of a plant-based foodie:
I couldn’t imagine a more delicious way to greet the morning than with one of these Vegan Peanut Butter Protein Muffins from Fit Mitten Kitchen and one of these Chocolate Hemp Overnight Oatmeal Smoothies from Running with Spoons. Believe it or not, this chocolate and peanut butter-filled breakfast will rack up an impressive 22g protein! Starting the day with this healthy dose of protein will keep you full and focused all morning.
With the weather starting to turn cold, there’s nothing more comforting than chili. Fortunately, chili is the perfect vessel in which you can pack so many sources of plant-based protein. Minimalist Baker fits lentils, black beans, and kidney beans into her vegan chili recipe, and a serving will rack up 16g of plant-based protein goodness. Tack on one of her mini vegan cornbreads, and you’ll have a lunch worth 20g protein without any animal products in sight.
Craving something crispy and salty during that midday lull? Instead of grabbing a bag of fried chips or crackers, try opting for Steamy Kitchen’s Crispy Roasted Chickpeas. Not only with they perfectly satisfy your cravings, a 1/2 batch of this recipe will rack up 12g protein! And the best part? You can totally customize the seasonings to fit your tastes: cajun, creole, taco, or just salt and pepper.
Dinner & Dessert: 30g
Is there anything better than a big bowl of veggie goodness after a long day?! This Protein Power Goddess Bowl from Oh She Glows is full of lentils, wheat berries, seed butter, nutritional yeast, and spinach, so a 1/4 of the recipe yields a whopping 26g protein. Munch on an apple with a tablespoon of peanut butter or almond butter for dessert, and you’ll end you’ll end the day with a little over 30g protein!
For those of you playing along at home, this whole day of plant-based goodies totals 84g protein! That’s almost double the daily recommended protein intake. Now go forth and prove the skeptical wrong; you can eat enough protein on a plant-based diet with just a little dedication and planning and some delicious recipes.