A question Coach Lisa gets asked A LOT as a vegan, is how she gets enough protein and what sources she eats. Nutritionally, the average adult needs a minimum of 0.8g of protein per kg of body weight per day. One kg equals 2.2lbs, so a person who weighs 165 lbs, or 75kg, would need about 60g of protein per day. (However, your protein needs may increase if you are very active).

Here’s a few tips from Lisa to up your consumption without making huge changes…

  • Adding protein powder to your smoothie. (10-15g protein)
  • Eating a whole-wheat bagel with peanut or almond butter for a snack. (17g protein)
  • Including beans in your pasta dishes. (15g protein per cup of beans)
  • Lots of lentils. (18g protein per cup)
  • Hummus on a whole wheat pita for a snack. (10g protein)
  • Putting nuts on your salad or eating them alone as a snack. (5-6g protein per handful)
  • Eating quinoa as part of the main dish or a side. (11g protein per cup)
  • Occasionally eating soy products, like tofu. (10g protein per 100g)

No huge numbers here, but mix in a few of them every day, and it’s no problem at all to get anywhere from 60-100 grams of protein, especially when you count all the other foods you eat that contain smaller amounts of protein. Obviously, the amount of protein you need in your diet is dependent on you as an individual, your fitness goals and how active you are.