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Animal Free Protein


By Fawnia Mondey

Since 1995 I have competed in over 10 physique competitions including bodybuilding, bikini and figure; I appeared the cover of Muscle Mag, and in the pages of Muscle & Fitness and Playboy just to name a few.

Working out and getting enough protein was on my mind constantly. I obsessed about getting 20-25 grams of protein in every meal, five times a day because this is what I learn from the many fitness magazines I read every month. I followed the advice of the media and did what I believed was right for my health and my appearance.

But how much protein do we really need?  Does eating animals make the protein source better, more affective, more healthy? The answer is NO. Eating animal proteins hurt our bodes, hurts the environment and is plain murder; all for money. 

Now that being Vegan is more accessible, I wanted to share with you how eating meat free protein is possible and realistic. Which protein dense foods are available, and how many grams of protein are in each?

Protein is critical for cell growth and repair.  Men need about 56 grams of protein a day and women need about 46 grams of protein a day.

In my kitchen you will find these nutritious vegan protein sources:
Vegan Protein Powder = 20 grams
Almond & Cashew Milk = 10 grams
Green Peas, 1 cup = 8 grams
Tofu, ½ cup = 20 grams
Chickpeas, ½ cup 7.3 grams
Kidney Beans, 1 cup = 13 grams
Edamame, ½ cup boiled = 8.4 grams
Broccoli, 1 cup = 8 grams
Quinoa, 1 cup = 8 grams
Natural peanut butter, 2 tablespoons = 8 grams
Tahini (sesame butter), 2 tablespoons = 7 grams
Nuts, 1 ounce = 5-6 grams
Chia Seeds, 2 tablespoons = 4.7 grams
Soy Yogurt = 6 grams
Mushrooms, 1 cup = 3 grams
Unsweetened cocoa powder, 1 tablespoon = 1 gram

This blog post marks my 1 year anniversary of being a vegan.  As I sign off, I am inviting you to watch SoTrueQ, as he shares a Vegan High Protein Full Day of Eating, 152g of Protein! Enjoy!