Protein: how to get your daily intake
Recently, I asked my Twitter friend, Janet, to write a short piece about her typical weekly diet to show how and where she gets her daily protein from. Here’s what she’s got to say.
After all these years, I never think about what I need to eat, it just seems to happen and being a creature of habit many foods I love are eaten daily and porridge is one that gives me a huge protein boost of 18 g or 39% of my Recommended Daily Allowance (RDA) as well as slow-releasing energy for all the exercise I do.
Most vegans have probably been asked 'Where do you get your protein?' I must admit it is not something I have ever worried about and never heard of anyone being protein deficient either. When I am asked the question my usual reply is 'Where do you think herbivores like cows, bulls, horses get their protein? They get it from plants like I do.'
I have recently started having a protein shake on some days, mainly to add calories, but even without this, I hit my daily protein RDA on Cronometer, by including a wide variety of protein-rich foods throughout the day.
Sources of protein
Sources of vegan protein include:
pulses
nuts
seeds
nut butters
tahini
meat alternatives made with pea protein or seitan made from wheat gluten
anything made from soy like tofu, tempeh, soya milk and yoghurts contain varying amounts of protein
I have shown my protein intake below. I’ve shown the readings from Cronometer, with and without, my consumption of protein powders. In both cases, I’ve exceeded my RDA. I have not included drinks like tea, coffee and I drink loads of water too.
Monday: protein for the day 65.1g 141%
Porridge with chia seeds, ground almonds, walnuts, two small bananas, brazil nut, mango, oat milk, oat yoghurt, cinnamon
Bakewell tart Nakd bar, black coffee
Large jacket potato, chickpea tuna, tomatoes, sweetcorn, kimchi, apple, clementine
Pasta with pesto, roast vegetables & borlotti beans, nutritional yeast, steamed broccoli, pine nuts
Tuesday: protein for the day 49 g 106%
Porridge with chia seeds, pumpkin seeds, ground almonds, brazil nut, walnuts, two small bananas, clementine, oat milk, oat yoghurt, cinnamon
Four slices of gluten-free bread, houmous, sweetcorn, tomatoes, kimchi, pear, clementine
Vegan Spanish chickpea tortilla, salad, beetroot, peas and greens beans, fried kale, nutritional yeast
Banana, apple, oat yoghurt
Wednesday: protein for the day 75.9 g 165%
Protein shake made with Pulsin Faba bean protein, oat milk, banana, mango, cinnamon, brazil nut
Fruit salad, Nakd Bakewell tart, 2 slices of gluten-free bread, vegan margarine, Marmite
Malaysian curry, boiled rice, tempura broccoli, salad
Chilli stir fry vegetables, buckwheat noodles, sesame seeds, cashews, nutritional yeast
Clementine
Thursday: protein for the day 57.7g 125%
Porridge with chia seeds, pumpkin seeds, ground almonds, walnuts, two small bananas, clementine, oat milk, oat yoghurt, cinnamon, brazil nut
Costa Coffee Gingerbread vampire biscuit
4 slices of gluten-free bread, Aldi vegan bacon, tomatoes, kimchi, apple, grapes
Gnocchi, basil pesto, chickpeas, spring greens, tomatoes, nutritional yeast, pear, clementine, alcohol-free lager
Friday: protein for the day 54.8g 119%
Porridge with chia seeds, pumpkin seeds, ground almonds, walnuts, two small bananas, dates, oat milk, oat yoghurt, cinnamon, brazil nut
4 slices of gluten-free bread, Squeaky bean ham, tomatoes, kimchi, apple, clementine, grapes
Vegetable soup, pea & fennel risotto, broccoli, peas, green beans, three glasses of white wine
Saturday: protein for the day 72.9 g 159%
Protein shake made with Pulsin Faba bean protein, oat milk, banana, mango, cinnamon, brazil nut
Potato & ackee hash with tomatoes, apple, pear, clementine
Quinoa Buddha bowl, vine leaves, kimchi, roasted cauliflower & Brussel sprouts, tahini
Sunday: protein for the day 55.4 g 120%
Porridge with chia seeds, pumpkin seeds, ground almonds, walnuts, two small bananas, tinned pears, oat milk, oat yoghurt, cinnamon, brazil nut
4 slices gluten-free bread, Squeaky bean ham, tomatoes, kimchi, beetroot, apple, clementine
Satay peanut vegetable stir fry, brown basmati rice, Lazy Vegan pea protein meat alternative, cashews, sesame seeds, pear, half bottle of red wine
Over the last three decades, I have taken part in studies about the vegan diet and had several health checks, including a yearly Well Woman check at my doctors and, not one said I was protein deficient, in fact, quite the opposite, the consensus was 'Your vegan lifestyle is paying you dividends so keep up the good work'.
I’d love to hear from you.
How do you get your daily intake of protein?
Related content
Are you one of many who believes the myth about protein? Here's what you need to know!
Vegan protein powders: tried, tAsted and reviewed!
The protein panic: where will vegans get their protein from?
That Protein
Vegan diet: Healthy plant-based protein sources you can try
“I thought I was healthy and strong before, but after adopting a plant-based diet, I started to feel energetic and I was having quicker recovery after training”