plant based protein sources

anonymous asked:

Do you have any tips for someone who wants to go vegan??

Yay I’m so glad you are looking into veganism. Veganism is magic.

okay well first

* Get informed! I would recommend watching the wonderful documentaries “earthlings” < this video made me vegan. (Please watch it when you can!!) and “forks over knives” which should be available on Netflix.
These documentaries changed my life.
I say get informed because it’s so important! Knowledge is power. Lots of people don’t fully realize the reality of where your food comes from. Or how harmful it is to your body. Unfortunately many of us have been brought up separating food from the life it once had. That burger was once a cow living and breathing. They had a life, until it was slaughtered to make the burger you are eating. This is my key motivation to being vegan. I have a choice on what I eat every meal of everyday and I make my choice being one that did not cause suffering.

now on to how to make veganism work for you

* Learn how to substitute. Go at your own pace and transition. Start replacing dairy milk with soy/almond milk, meat with tofu or any meat replacements. (Though those can get expensive as well as other replacements: vegan ice-cream, yogurt, cheese) Try including more beans, rice, pasta, potatoes, fruits, and vegetables to your diet :) bananas are super cheap and will become your best friend 🍌

Prepare meals ahead of time and make large quantities of it and store it in the fridge for later.
Make sure you eat enough. Don’t worry about getting enough protein. It’s a myth that you need meat for protein. The best sources of protein are actually plant based.

and lastly

*Stay strong. The first few days might be tough, but it will become easier. It’s actually easier than people think it is. Anything and everything non-vegan can be made vegan :) it tastes better/is better for you, is better for the environment, and better for the animals! It’s seriously the best!
And yes, I go through my day every single day, not craving or missing it, and you will get there too.
Also it’s important to keep the mindset that you can eat meat/consume animal products, but you don’t want to. The difference is that being a vegan is not a sacrifice. It’s not a diet, it’s morals and logic. Animals have just as much of a right to live on the earth with us, and not for us.

anonymous asked:

Hi, Tess! When you went vegan, did you went to the doctor to ask him/her about nutrition on a vegan diet or you just got the info from documentaries, books and Internet? BTW I love your videos, you're such an inspiration <3

Just from researching online :) Thank you!! -
Mic The Vegan -








Forks Over Knives:

What The Health:


Best speech you will ever hear:

101 reasons to go vegan:

Ain’t she beautiful?

That right there, is a 1500 calorie chocolate, banana, and blueberry shake, with roughly 186% of the daily protein reference intake for an average adult male (102g), all sourced from glorious plant based pea and soy protein.
Tons of carbs, tons of fibre, tons of calcium, tons of BCAAs, tons of antioxidants, tons of goodness! 🌱✌️💪

*Previous protein figure was 30g off, my bad!

I know that not everyone is well-versed in veganism, and I try not to criticize those who just don’t know things, but one of the most common questions I get is, “But how do you make sure you’re getting enough protein??”. Here’s the answer. And I’m happy to report that my recent bloodwork showed that my protein levels are PHENOMENAL, in fact they are better than when I wasn’t vegan! Probably because I wasn’t really paying attention to making sure i was getting enough protein in my diet when I was still eating meat and animal byproducts. So hooray for vegan protein!

Barilla Traditional Pasta e Fagioli

This vegetarian soup of pasta and beans is a traditional Italian classic. Pasta is a healthy food that contains plant-based protein. It’s also an excellent source of folate, a good source of iron and it provides a variety of B vitamins.

Everything you eat and drink matters. The right mix can help you be healthier now and into the future. Visit to learn more. 

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Fish Food Friday: Spirulina

Name: Spirulina Arthrospira
Brand: any
Price: varies, although not cheap
Type: Tablet or powder
Shelf life: ~6 months
Ingredients: 100% Spirulina Arthrospira

Introduction: Spirulina is a fantastic supplement for your fish (and even yourself!) found in arguably small amounts in a lot of fish food. I personally buy 100% pure spirulina tablets and use those alongside my regular feeding regimen because the fish love them.

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Like there’s some ‘plant based’ sources that do have pretty high protein (like beans and nuts), but yeah meat is generally going to top out on the protein levels.

Because that’s basically what meat is made from, because you know it’s muscle. It’s like a basic anatomical fact.

Eating meat is not the only way to build muscle and strength. There are many vegan bodybuilders and athletes who have successfully made gains with a plant based diet. What are some high protein sources? 

Soybeans: 1 cup = 28g
Edamame: 1 cup =  22g
Black beans: 1 cup = 15g
Lentils: 1 cup = 18g
Kidney beans: 1 cup = 15g
Chickpeas: 1 cup = 15g

Pumpkin seeds: 2 tablespoons = 10g
Hemp seeds: 2 tablespoons = 7 g
Chia seeds: 2 tablespoons = 4g

Almonds: 2 tablespoons = 6g
Walnuts: 2 tablespoons = 4g
Pistachios: 2 tablespoons =  3g

Oats: 1 cup = 10g
Quinoa: 1 cup = 8g
Ezekiel bread: 1 slice = 6g
Pita bread: 1 slice = 6 g
Whole wheat bread: 1 slice = 4g
Wheat nut bread: 1 slice = 4g

Soft Tofu
1 cup = 20g

Peas: 1 cup = 8g
Broccoli: 1 cup = 3g
Spinach: 1 cup = 2g
Asparagus: 1 cup = 3g
Cauliflower: 1 cup = 2g


My Journey to Health: Going Vegan

Over the last six months, I have been following a vegan diet. And over the last year, I inadvertently transitioned into the lifestyle by first giving up dairy. I gave up dairy because I had learned that the consumption of milk was the perpetrator for much of my skin-related and stomach issues. Foods like ice cream, yogurts, and cakes became comfort foods for me to deal with much of the stress, and overwhelming anxiety I had been experiencing during the first half of year. For those who do not know, milk products, particularly items with lactose, are not easily digestible in the stomach–thus, the reason for many gut issues and stomach bloating. 

In November, I thought that perhaps I could go pescatarian, and gave up chicken and beef (pork was something that I gave up easily being that I never grew up eating it). Fast forward to January, and I went to a restaurant where I had sushi. The next morning, I fell ill. I continued eating fish, but each time, the thought of eating fish was becoming more unappealing, so I did away with it all together. Giving up meat and fish all together was final for me, especially when I also began studying the Bible with a friend, and what God required of me in a diet. Lastly….eggs were the last animal-product to give up. I didn’t think that I could live without them. But I figured I could learn to get my protein and energy sources from plant-based foods, and thus, my vegan journey truly began! 

I thought this journey was going to be rather difficult, but this has certainly been an awarding experience. I’m never looking back! I’m loving my skin, and I’ve been able control my weight and heal my gut-related issues. Most importantly, I’m happy that this is for my health. That this is pleasing to the Lord! 

What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s. 1 Corinthians 6:19-20 (KJV)

anonymous asked:

Hi! i was wondering if you could help me out- i've been a vegetarian for a couple years now and i initially became a vegetarian as a stepping stone to going vegan. my parents are totally against me being vegan though because they think the lack of protein i have right now is bad for me as is, do you have any tips for the protein issue?

hey there:) thank you for coming to me with this because i was honestly in a similar spot when i first went vegan. (I was 15 and my parents were totally against it, too). now my mom and sister are vegan, too. all 3 of us are much healthier and have never had a protein deficiency.

that being said, you can DEFINITELY get enough protein on a vegan diet. actually, most Americans get way too much! it’s almost impossible not to get enough protein while eating a plant based diet as long as you are eating a variety of foods and getting enough calories. Even the United States Department of Agriculture (USDA) has specifically stated that a vegan diet is capable of providing plenty of protein. plant protein is much healthier and easier for our bodies to digest and use than animal protein because our bodies THRIVE on plants. i’ve attached this to an anon recently but i feel like it’s relevant here too:

here’s some other sites i found that also support a vegan diet providing ample protein/show some plant-based protein sources: 

dr.mcdougall, MD

physician’s committee for responsible medicine

the vegetarian resource group


it might also help showing your mom some vegan athletes who clearly get enough protein. people like robert cheeke:

venus and serena williams:

and countless others:

you can google vegan athletes or vegan bodybuilders to find more. even mike tyson is vegan now. (which is still pretty crazy to me but hey)

i hope that’s helpful. please feel free to ask me anything else you might need!