YES, MY VEGAN CHILD GETS ENOUGH PROTEIN (AND SO DO I)!

So many vegans get asked this question on a regular basis. Quite frankly, as long as you don’t live on a diet of vodka, doughnuts, and french fries alone, chances are you are getting enough protein.

Why do we need protein?

Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue. Our bodies use protein to grow, maintain a healthy metabolism, and to make sure our bodies are getting all of the essential amino acids that we need. Amino acids occur when proteins are digested in our system. There are nine essential amino acids that our body does not naturally make on its own, and proteins are made up of these mighty amino acids that our body needs. Amino acids help to repair tissue, break down food, give us energy, and so much more!

How much protein do we need?

Protein should make up 10-15% of the average persons daily calorie intake. This percentage changes for some people, including athletes and pregnant and nursing mommas. This makes sense, because these individuals also need an increased amount of calories as well. Eating enough calories a day is key to eating enough protein, along with many other essential vitamins and macronutrients. Children only need about a quarter of what an adult needs for the first years of their lives, and breastfed babies get a nice supply of nutrients from their mommas.

How much protein you and your family should be eating each day is based on your weight (for the average person). You need to consume about 0.36 grams for every pound that you weigh (or 0.8 grams for every kilogram). So, your math equation for today is weight x 0.36. If you are not up for the math, or you just want a more detailed report, especially if you are pregnant, nursing, or an athlete, the United States Agricultural Department has a great tool that you can use to calculate your daily nutrient recommendations for dietary planning. You can get a full profile of all your basic daily nutrient needs including vitamins, minerals, macronutrients, and calories for yourself and the rest of your family at: http://fnic.nal.usda.gov/fnic/interactiveDRI/

There are some experts in the medical field who recommend that vegans increase their daily amount of protein to 0.46 grams for every pound (1 gram for every kilogram). This is due to the fact that our bodies process plant-based proteins differently than animal-based proteins. So, your math equation would be: weight x 0.46. When in doubt, talk to your doctor, especially if you are pregnant or nursing. I am not a medical doctor, so you should always confirm with a medical professional if you are unsure of the amount of protein or other nutrients you should be consuming.

But where do you get your protein from?

Almost all vegetables, beans, grains, nuts, and seeds contain some protein. You might be surprised just how much protein is in that quinoa, spinach, and seitan bowl you made for dinner last night (about 30 grams!)

Vegans who eat a variety of foods in their diet that include vegetables, beans, grains, nuts, and seeds do not usually have any problem getting enough protein. The only caveat is that you have to be diligent about making sure you and your little ones are eating enough calories in the day. Low calorie intake often equals low protein intake. Thanks to Ben & Jerry’s, and my love for baking, I don’t foresee this ever being a problem. But, for some people, especially those on a strict plant-based diet, achieving their required daily calorie goal on a regular basis can be a challenge. I suggest using a website or app like www.myfitnesspal.com to keep track of your daily food intake if you are concerned that you are not eating enough calories in a day. This site was a huge help to me while I was pregnant and concerned about my calorie intake during that first “sick like I’m hung over 24/7 without the partying or drinking” trimester.

I decided to venture into my own kitchen to see where exactly my family’s protein was coming from (yes the picture in this article is a result of me emptying my cabinets and refrigerator to check labels!). What I found was pretty nifty.

High protein meal examples from my family to yours.

I beg you, get over the idea that you need to eat certain foods at certain times of day. Embrace PB & J or a vegetable rice bowl for breakfast. Have some oatmeal for lunch or snack. Eat a tofu scramble with smoked tempeh for dinner. Embrace a smart dog or Bocca burger at the crack of dawn! Do not limit your options because of the time of day.

Smoothie

My husband, little lamb, and I always start our day with a smoothie in our Vitamix. A typical smoothie for us, split three ways, includes:

Spirulina 1 tsp 2 grams

Chia Seeds 1 tbsp 3 grams

Flax Meal 2 tbsp 3 grams

Hemp Protein Powder 3 tbsp 15 grams

Spinach 1 cup 1 gram

Kale 1 cup 2.9 grams

Banana 1 1.3 grams

Frozen Strawberries 1 cup 1 gram

Frozen Pineapple 1 cup 1 gram

Coconut Milk: Unsweetened 3 cups 0 grams

Total grams of protein= 30.2 grams. My husband gets about half of the smoothie for about 15 grams, and my little lamb and I split the rest with me getting about 10 grams, and the little one getting about 5 grams.

Breakfast, Lunch, or Dinner:

Peanut Butter and Jelly on Multigrain Bread

Peanut Butter 1 tbsp 4 grams

Jelly 1 tbsp 0 grams

Multigrain Bread 2 slices 6 grams

Total grams of protein= 10 grams

Brown Rice Bowl

Brown Rice ¼ cup dry 3 grams

Black Beans ¼ cup dry 11 grams

Broccoli 1 cup 2.6 grams

Tofu 1/5 of the package 8 grams

Total grams of protein= 24.6

Stir-Fry

Quinoa ¼ cup 5 grams

Seitan 1/3 cup 21 grams

Broccoli ½ cup 1.3 grams

Yellow Squash ½ cup 0.7 grams

Portobello Mushrooms ½ cup 1.1 grams

Stir-Fry Sauce 2 tbsp 0 grams

Total grams of protein= 29.1 grams

Snacks:

Hummus 2 tbsp 2 grams

Mini Whole Wheat Pita 4 pieces 5 grams

Almonds ¼ cup 8 grams

Sunflower Seeds ¼ cup 6 grams

Cashews ¼ cup 5 grams

Ben & Jerry’s PB & Cookie ½ cup 4 grams

Blueberries 1 cup 1.1 grams

These are just a few of the many options that will get you the proper amount and types of protein you and your family need on a daily basis. At a year old, my little lamb could live on avocado, blueberries, seitan, hummus, and whole wheat pita. And guess what, they are all good sources of protein!

What are your favorite sources of protein for you and your family?

Love, Laughter, & Light,