Dear Friends,

People often ask me how I get my protein. I think lots of vegetarians get this kind of question. And people are actually concerned. For those of you that know me, you know I am a healthy girl with no signs of protein deficiency. So, no worries. I actually get my protein from a multitude of sources, and you can too.

There is some debate on how much protein we actually need during the course of a day. Reports range from 25-70 grams a day, depending on sex, age, and athletic performance, and we do need to get all 9 amino acids – which means we need complex carbs. An average 5’5″ woman needs only 25-45 grams a day. In a developed society it is almost impossible to be protein deficient. And protein is not one of those “more is better” kind of nutrients. High-protein diets actually contribute to osteoporoisis and kidney failure, not to mention weight gain, lethargy, halitosis, body odor and constipation. Meanwhile, low-protein diets can leave you feeling spacey, anemic, tired or too thin.

Everyone needs to honor their own desires for protein, though it is definitely easy to get enough as a vegan or vegetarian. Check out the following guide to see how easy it is to stack up your proteins.

1 cup of oatmeal 7 grams
1 cup of tempeh 41 grams
3 oz of seitan 31 grams
5 oz tofu 11 grams
1 cup of lentils 18 grams
1 cup of black beans 15 grams
1 cup of quinoa 9 grams
2 tbs peanut buttter 8 grams
1/4 cup of almonds 8 grams
1 cup of brown rice 5 grams
1 cup of cooked broccoli 4 grams
1 cup of cooked peas 9 grams
1/4 cup of cashews 5 grams

You can see how easy it is, as long as you are having a balanced diet. At Regal Vegan, we make sure you’re getting a good serving of healthy, plant-based proteins with every meal. We wouldn’t have it any other way.

With love, respect, and other nutrients,

Ella