Recently, I’ve had several conversations with people about how to make sure you get enough protein following a vegan diet. Honestly, this is the most common conversation that I have about eating vegan. The answer for me is by eating a healthy variety of whole plant-based foods that includes beans, nuts, nut butters, seeds, tempeh, tofu and some whole grains like quinoa.
I’m not big on tracking this kind of thing and I don’t count calories, but for a nutrition class I took while I was in culinary school I was required to track my food intake for two weeks. What I found is that my vegan diet met all of my protein needs perfectly. So I don’t sweat this too much. My focus and energy is directed toward holistic wellness and I trust that my healthy lifestyle will always support me.
Matt Frazier, an ultramarathoner and author of the book No Meat Athlete says “If you’re eating enough for your activity level and consuming a variety of whole foods, you will get all of the protein you need.” He explains that for his weight and activity level he needs about 2,500 calories per day and shoots to get about 10% or 250 calories from protein.