The other most common question we get is, “How do you get enough protein?” First, rest assured that it’s easy to get more than enough protein from plant-based foods. In fact, the largest study in history of people who eat plant-based diets, published in the Journal of the Academy of Nutrition and Dietetics in 2013, found that the average vegan gets 70 percent more protein than the recommended daily allowance—just like meat-eaters do.
But just what is that daily allowance? On average, we need to get about 50–70 grams a day, according to the Institute of Medicine. Another way to calculate that is to multiply your weight by 0.36 grams. So if you’re 140 pounds, you’ll need about 50 grams of protein each day. If you’re very physically active, you need more protein, up to 70 grams daily, and you can easily meet your needs by increasing the amount of protein-rich beans, nuts, and grains you eat each day from the list below.
1. TEMPEH, ½ 8-ounce package = 22 grams (See chapter 3 for more on tempeh)
2. TOFU, 1 cup cooked = 20 grams
3. LENTILS, 1 cup cooked = 18 grams
4. PUMPKIN SEEDS, ½ cup raw = 17 grams
5. ALMONDS, ½ cup raw = 16 grams
6. SPLIT PEAS, 1 cup cooked = 16 grams
7. CHICKPEAS (GARBANZO BEANS), 1 cup cooked = 15 grams (most beans have 14–16 grams per cup cooked)
8. PISTACHIOS, ½ cup raw = 12.5 grams
9. HEMP SEEDS (HEMP HEARTS), ¼ cup raw (4 tablespoons) = 10 grams
10. QUINOA, 1 cup cooked = 9 grams
Keep in mind that almost all plant-based foods contain some amount of protein, from an avocado (7 grams) to a cup of raw kale (2 grams). The key is to eat different plant-based foods throughout the day, and you’ll easily meet all of your protein needs.
It really is simple to eat healthy, well-balanced, vegan meals on a daily basis. In the next chapter, we talk about superfoods you can add to your plate to help keep you ageless.