When I first started experimenting with vegetarianism and later veganism, one of the most difficult parts was figuring out how to get enough protein in my diet, and more importantly, how to get protein from a broad and healthy range of sources.
Trust me, if it was healthy to survive on peanut butter alone, I totally would.
Protein seems to be a murky topic. People either think we’re either not getting enough and “MORE PROTEIN” becomes their gospel, or they think we should all calm down and eat less protein lest we turn into body-building savages.
According to most experts, we should aim to get 10% – 35% of our calories from protein. For women, that’s around 46 grams a day, and for men, 56 grams a day. To be honest, I fall short of that most days, but I’m working on it! I’m aiming to fill up on nutrient-rich sources instead of just chips + guac (so guilty).
This post is a round up of my 15 favorite vegan protein sources. No matter what kind of diet you follow – vegan or not – this post is meant to educate and inspire! You don’t have to be vegan to enjoy animal-free protein sources.
Lastly, it’s not all about the protein – we need to keep our vitamins and minerals in check, too. So be sure to educate yourself and consult a professional before making any drastic changes to your diet!
Now, onto my favorite breakfast these days!
I have been loving my Best Damn Breakfast Potatoes, a green smoothie, and some sprouted toast with hummus, hemp seeds and sunflower seeds! Wow, that just made me sound like the biggest hippie. I don’t care – it’s so tasty and filling!
Now for the protein math.
1 piece sprouted toast = 5 grams
3 Tbsp hummus = 3 grams
1 tsp hemp seeds = 1 gram
1 Tbsp sunflower seeds = 2 grams
1 green smoothie = 6 grams
1 serving breakfast potatoes = 2 grams
TOTAL = 19 grams
Not bad! What’s your go-to breakfast these days? I’d love to know. Cheers, friends!
Seedy Hummus Toast
- 2 slices sprouted wheat bread
- 1/4 cup hummus
- 1 Tbsp hemp seeds
- 1 Tbsp roasted unsalted sunflower seeds
Toast your bread. Then top with hummus, hemp seeds, and sunflower seeds! Devour immediately.
*Nutrition information is a rough estimate.
Nutrition Per Serving (1 of 1)
- Calories: 316
- Fat: 16g
- Saturated fat: 1.8g
- Sodium: 490mg
- Carbohydrates: 24g
- Fiber: 11g
- Sugar: 2g
- Protein: 19g