I’m not vegan…
…but I’ve dabbled in the vegan space, and I do acknowledge that my body loves a plant-based diet.
Since I’ve started training for a figure competition, I’ve introduced more diary, eggs, and fish into my diet. I have to get ~150g of protein per day, so I felt it was the best decision for me to add those items back in. (I have not added back in meat, which I think is the biggest offender when I felt like I was dragging in the past.)
That’s not to say that the average person can’t get enough protein on a vegan diet though! Most people only need 0.7-0.8g of protein per pound of body weight. If you are strength training to gain moderate muscle tone, try to get 1g per pound.
Much of my protein does still come from vegan sources, so I was excited to be asked by Kevin (@instagramfitness) to help put together a “clean eating” guide to vegan protein sources. With input from myself, @_mr_nice_watch and @petitefi, Kevin designed this awesome chart:
Some of my favorite ways to incorporate the vegan proteins above:
Check out Kevin’s Tumbler site for more clean eating ideas – there are a few of great charts and info on the following topics:
- Nuts & Seeds, Dairy, Oils & Fats and Condiments & Minerals
- Veggies, Fruits, and Grains
- Hydration and (Non-Vegan) Protein
- How to estimate the protein, fats, carbs you should strive for each day
What is your favorite plant-based protein source? Do you have any recipes to share using these protein sources?
What are you most looking forward to this weekend?