So the most common question that I get from fellow meat eating friends and family is: “How do you get your protein?” So I thought I’d show a whole day of eats with the protein and fiber content of each delicious morsel of food that I put into my mouth and body. You might think that because I’m vegan I’m just gnawing on a block of tofu all day, but that couldn’t be further from the truth. I actually don’t even really eat tofu or soy that much anymore (maybe once a week). I’m also not lounging on the couch chomping on a bag of potato chips or a tub of McDonald’s French fries. The things that I do eat? Well I am obsessed with almond butter, whole grains, beans, and veggies! Fruit is considered a dessert, such as this banana soft serve: http://www.choosingraw.com/this-post-will-change-your-life/ YUMMM I’m drooling. Basically whatever I put into my body NEEDS to have some sort of nutritional value that I will benefit from, otherwise I don’t want it.
Most people don’t know that beans actually have MORE protein than a serving of steak (really??? Yeah!!). Steak gets 20% of its calories from protein while beans get 25% of their calories from protein. Beans also contain 70% of calories from complex carbohydrates which keep you full for longer and provide long lasting energy. Steak on the other hand, not so much at 0% complex carbs (wah wah wahhh). I really don’t have anything against meat, I just have read a lot of medical literature and books about factory farming and all of the processing, chemicals, hormones, antibiotics and other nasty stuff (like arsenic!!!) that goes into the animals before they are slaughtered. All these nasties are then ingested by us causing weight gain (hello excess hormones), constipation (animal protein sits in your small bowel for 3 days bc your body doesn’t know what to do with it bc it’s so hard to digest), resistance to medications when you are sick (because the animals are pumped with 18x the amount of antibiotics that we would get if we were sick with an infection), and not to mention increased chances of getting cancer (the antibiotics they give animals contain disgustingly high amounts of arsenic, a carcinogen). I, like most people, was shocked to find out all of this hidden information that the govt (meaning the meat and dairy industry) keeps from us. If you even go to the national cancer institute’s website they strongly encourage a plant based diet to lower your risk of cancer. Ok I could go on and on forever about this, but I’ll spare you and get onto the yummies already!!
Breakfast for me: 1/3 cup of oat bran, 1 cup of unsweetened vanilla almond milk, 1 tbsp of almond butter, and 2 tbsp of carob chips. Also 1 big mug of raspberry zinger herbal tea (the first of many today).
Calories: 275, Fiber: 9 grams (36%) , Protein: 11 grams (22%)
I don’t usually calculate calorie intake because I just stop eating when I’m full. I’m really not too worried about whole grains, veggies, and a little nut butter making me pack on the pounds so I just eat when I’m hungry throughout the day.
Now breakfast usually keeps me full all through the morning and through yoga (or in today’s case, a little elliptical and free weights for an hour). I don’t get hungry again until about noon. Lunch usually consists of a big salad with an oil based dressing and soup, a wrap with veggies and hummus, a PBJ sandwich, stir fry veggies with a whole grain, roasted veggies with a whole grain, sweet potato fries, beans, dark leafy greens (like kale) or whatever I’m feeling like.
Today’s lunch: 1 ezekiel pita cut in half, baby greens, roasted butternut squash, 1 tbsp of jalapeno hummus and 1 tbsp homemade guacamole on each wrap (so 4 tbsp total), and 1 cup of broccoli soup.
Calories: 400, Fiber: 10 grams (40%), Protein: 13 grams (26%)
Snack: Larabar. Hmmm the tough decision is always which flavor do I choose?!?! Peanut butter and jelly it is!
Calories: 210, Fiber: 4 grams (16%), Protein: 6 grams (12%)
So it’s not even dinner time yet and I’ve only eaten 885 calories (yet I am super full, how is this possible?!). Maybe it’s because I’ve consumed 23 grams of fiber (92%) and 30 grams of protein (60%) which are keeping me full and satisfied!!
Some people might say that animal protein is the only source of complete protein that contains all 9 amino acids. WRONG-O, quinoa is a SUPER grain that has the highest naturally occurring protein and fiber out of all whole grains, and it is a complete protein that contains all 9 amino acids! Amazing! Pair this with some protein rich beans and we are in business baby! Another secret complete protein? Soy beans! Think edamame… yummm! Even if you don’t eat a complete protein on its own, you can combine foods (like rice and beans) to create a complete protein! The best part is that you don’t have to consume all your amino acids at once, your body will hang onto them from one meal until you eat the rest at another. Our bodies are so smart!
So after tutoring pre-calculus and then going to Zumba (an intense latin dancing class) for an hour, I am ravenous. So how do I refuel?
Dinner: ¼ cup of quinoa, ½ cup of cannellini beans, 1 cup of broccoli, ¼ cup of edamame, 1 onion.
Side dish: roasted spiced carrots from Thanksgiving.
Calories: 484, Fiber: 22 grams (88%), Protein: 26 grams (52%)
This is a concoction that I whipped up to get rid of some veggies that I had in the fridge and freezer. While I cooked up the quinoa, I sautéed 2 onions until they were starting to become caramelized. I then threw in the frozen broccoli, frozen shelled edamame, and then white beans. We topped our dish with some soy sauce and it was SOOOOOOOOOOOOOO good! Mike couldn't believe I just made it up on a whim!
Glass of white wine mmmm adds an extra 120 calories, but I love wine with dinner!
So today I’ve consumed about 1,490 calories, 45 grams of fiber (180% of the 25 grams recommended), and 56 grams of protein (112% of the 50 grams recommended) without even really thinking about it. The fiber and protein values I looked up are based off of a 2,000 calorie diet, so the fact that I got the amounts that I did out of only 1,500 calories is pretty impressive! Not to mention, I also have all these happy little phytonutrients from all the veggies that I ate inside my body that are protecting my DNA from mutating into cancer causing cells!! YAY.
Eating healthy is all about balance. I try to make sure that at every meal I’m following the 40-30-30 rule; 40% complex carbohydrates, 30% protein, and 30% healthy fats. If you deprive your body of any of these 3 macronutrients then you are just slowing down your body from functioning at an optimal level (and ultimately shedding pounds for people trying to lose weight).
