Where is the PROTEIN???

Myth : Vegans do not get enough protein.

-This is a false statement. It is very easy for vegans to satisfy the protein recommendations. Most people believe that the only way to get sufficient protein is through animal products such as steak,chicken, etc. Their is a notion that vegans are protein deficient. When I talk to people about my vegan journey the first thing that they usually question is whether I am getting enough protein and their suggestion for me is to take supplements(vitamins, shakes, etc). As a vegan, I do not need any supplements to replace protein if I have a balanced diet.

Many people are unaware that their is protein in many different foods. Here is a list of vegan foods with protein:
-legumes (dry beans and peas)
-tofu
-nuts and seeds
-grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

Below is the daily needed/suggested amount of protein for different age groups:

Recommended Dietary Allowance for Protein
Grams of protein needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

Below is different foods and how much protien can be found in each:


Food Type, Amount, Protien(gm)

Tempeh, 1 cup, 41
Seitan, 3 ounces, 31
Soybeans cooked, 1 cup, 29
Lentils cooked, 1 cup, 18
Black beans cooked, 1 cup, 15
Kidney beans cooked, 1 cup, 13
Veggie burger, 1 patty, 13
Chickpeas cooked, 1 cup, 12
Veggie baked beans, 1 cup, 12
Pinto beans cooked, 1 cup, 12
Black-eyed peas cooked, 1 cup, 11
Tofu(firm), 4 ounces, 11
Lima beans cooked, 1 cup, 10
Quinoa cooked, 1 cup, 9
Tofu(regular), 4 ounces, 9
Bagel, 1 med.(3 oz), 9
Peas cooked, 1 cup, 9
Textured Vegetable Protein (TVP) cooked, 1/2 cup, 8
Peanut butter, 2 Tbsp, 8
Veggie dog, 1 link, 8
Spaghetti cooked, 1 cup, 8
Almonds, 1/4 cup, 8
Soy milk, 1 cup, 7
Soy yogurt, 6 ounces, 6
Sunflower seeds, 1/4 cup, 6
Whole wheat bread, 2 slices, 5
Cashews, 1/4 cup, 5
Almond butter, 2 Tbsp, 5
Brown rice cooked, 1 cup, 5
Spinach cooked, 1 cup, 5
Broccoli cooked, 1 cup, 4



So as you can see their is ALOT of protien out there that is not just found in animal based products.

Your diet can CHANGE the world!!!!

Have you ever thought about why the environment is always having trouble with pollution and those horrible green house gases? Have you ever made a vow to yourself that if there was a way to reduce your eco-footprint, you would do it? Well the rapid meat consumption throughout the world is playing a big role in the environmental issues involving greenhouse gases and other pollution. World meat production has quadrupled in the past 50 years. Statistics shows us that because of the meat demand farm animals outnumber humans( 3 to 1). The demand for animal products is contributing to the malnourished in developing world countries, global warming, pollution, deforestation/ land degradation, water scarcity, and an increase in more species going distinct. Now your probably asking yourself how does eating meat contribute to all of these problems. Well, I will break it down for you. Becasue of the rising demand for meat, their is a rising demand for animals which means that they they need to be provided with food, shelter, etc. This means that the land needed to accommodate them increases which takes away from the land that could be used for other thing(ie. developing countries, rare speices, etc). (This also touches on ethics/ animal cruelty but that's a story for another day).

Emphasis are put mostly on carbon dioxide as the main reason for global warming, but rarely do people touch on the effects that other gases have on the earth which means that they ignore evident solutions for reducing environmental pollution throughout the world. The easiest solutions is adopting a vegan diet.

The picture below shows how the pollution from the meat production process breaks down

If you would like more info, you can visit the following links that I have provided:
http://www.earthsave.org/globalwarming.htm

http://abcnews.go.com/Technology/story?id=1856817&page=1

http://www.veganmainstream.com/top-ten-power-reasons-to-go-vegan

http://www.flex.com/~jai/articles/101.html

As always if you have any questions leave them in a comment and I will provide an answer.

Inform Yourself

Sometimes people would like to make the transition to become vegan but are not aware of what the process entails or they may not know the definition of vegan. Below is the definition:

Vegan: An individual who does not consume any type animal based products.

If you are curious a

Vegetarian: An individual who does not eat meat or seafood, but still eats dairy products/eggs.

Some people may categorize themselves as vegetarians but still eat seafood, I refer to them as

Pescatarian: An individual who does not eat meat, but eats seafood such as fish, etc.

Going back to the original topic, some people find it difficult to make the transition because they are unaware of what they are able and unable to eat. As a result their are some people who have unbalanced diets that are among the vegan population. If you educate yourself on what a balance diet entails, you should be just fine and EXTREMELY HEALTHY. Below is a picture of a food pyramid for vegans. Similar to the traditional food pyramid, it list the different food categories that are essential for a balanced diet.

A myth that often haunts the vegan name is that their are no good foods for vegans to eat. That myth is completely false. Here is a list of delectable vegan food options. I will break the list down into three different sections, snacks, meal foods, and drinks. I'm going to start with my favorite, snacks.

Snacks

• 7-Eleven 7 Select Apple Snack Pie
• 7-Eleven 7 Select Cherry Snack Pie  
• Airheads Taffy
• Anna's Almond Cinnamon Thins
• Anna's Ginger Thins
• Back to Nature California Lemon Cookies
• Back to Nature Chocolate Chunk Cookies
• Back to Nature Chocolate Delight Granola
• Big League Chew Gum
• Brach's Cinnamon Hard Candy
• Brach's Cinnamon Hard Candy
• Brach's Orange Slices
• Brach's Root Beer Barrels
• Brach's Star Brites
• Bremner Wafers
• Brownstone Baking Co. Mini Bagel Crisps (Garlic)
• Carr's Table Wafer
• Carr's Tea Biscuits
• Charms lollipops
• Chew-ets Peanut Chews (Original)
• Chick-o-Sticks
• Chocolove Dark Chocolate bar
• Chocolove Orange Peel (Dark Chocolate Bar)
• Cracker Jacks
• Cry Babies
• Dem Bones
• Dole Madarin Orange Fruit Gels
• Doritos Spicy Sweet Chili Flavored Tortilla Chips
• Dots
• Dum Dums
• Entenmann's Single Serve Apple Snack Pies
• Entenmann's Single Serve Cherry Snack Pies
• Entenmann's Single Serve Lemon Snack Pies
• Entenmann's Fudge Delights Fudge & Mint Cookies
• Entenmann's Ultimate Cinnamon Pastry Twisters
• Everest Gum
• Famous Amos Sandwich Cookies (Chocolate)
• Famous Amos Sandwich Cookies (Oatmeal Macaroon)
• Famous Amos Sandwich Cookies (Peanut Butter)
• Famous Amos Sandwich Cookies (Vanilla)
• Ferrara Wafer Swirls With Chocolate
• Fireballs
• Food Lion Animal Cookies
• Food Lion Ginger Snaps
• Food Lion Oatmeal Cookies
• Food Lion Saltines
• Food Lion Sandwich Cookies (Assorted)
• Food Lion Sandwich Cookies (Chocolate Creme)
• Food Lion Sandwich Cookies (Chocolate Fudge)
• Food Lion Sandwich Cookies (Double Creme-O's)
• Food Lion Sandwich Cookies (Duplex)
• Food Lion Sandwich Cookies (Mini Chocolate & Vanilla Cremes)
• Food Lion Sandwich Cookies (Peanut Butter)
• Food Lion Sandwich Cookies (Vanilla)
• Food Lion Snack Crackers
• Food Lion Sugar Cookies
• Fred Meyer Semi-Sweet Chocolate Chips
• Frito Lay Sabritones
• Fritos (Barbecue)
• Fritos (Original)
• Fruit By the Foot
• Ghirardelli Twilight Delight Intense Dark
• Ghirardelli Double Chocolate Mix
• Goldenberg's Peanut Chews (Original)
• Goya Flan
• Goya Spanish Style Custard Flan Mix
• Grandma's Peanut Butter Sandwich Cremes
• Hain Apple Cinnamon Rice Cakes
• Herr's Onion Flavored Rings
• Herr's Salsa and Lime Tortilla Chips
• Hubba Bubba Bubblegum
• Hubba Bubba Gum
• Hunt's Snack Pack Gel Snacks
• Jolly Ranchers (lollipops and hard candy)
• Jujubees
• Jujyfruits
• Keebler Club Crackers
• Keebler Ice Cream Cups
• Keebler Vienna Fingers
• Kettle Brand Potato Chips Sea Salt & Vinegar
• Kettle White Popcorn
• Kellogg's Unfrosted Pop-Tarts (Brown Sugar, Blueberry, and Strawberry)
• Kool-Aid Gels
• Kozy Shack Jammin' Gels
• Krispy Kreme Fruit Pies
• Lance Capitain's Wafers
• Lance Choc-O Cookies
• Lance Peanut Bar
• Lance Sugar Wafers (Strawberry Creme)
• Lance Sugar Wafers (Vanilla Creme)
• Lance Van-O Lunch Cookies
• Landgarten Pumpkin Seed Snack - Dark Chocolate
• Landgarten Soya-Snack
• Landgarten Tamari Roasted Soy Beans Snack
• Landgarten Tamari Roasted Sicilian Almonds
• Lay's Blue Corn Chips
• Lay's Potato Chips (Natural Country Barbecue)
• Lay's Potato Chips (Plain)
• Lay's Potato Chips (Thick Cut Sea Salt)
• Lay's Stax
• Lay's Yellow Corn Chips
• Lundberg Brown Rice Cakes
• Mambas
• Mambas
• Manischewitz Whole Wheat Matzo, Unsalted Matzo, and Savory Garlic Matzo
• Mary Janes (Regular and Peanut Butter Kisses)
• Mates Pudding Mix
• Melba Toast (Rye)
• Melba Toast (Sesame)
• Melba Toast (Wheat)
• Mrs Freshley's Oatmeal Crème-filled Cookies
• Munchos
• Murray Butter Cookies
• Murray Cinnamon Grahams
• Murray Coconut Bars
• Murray Southern Kitchen Iced Oatmeal Cookies
• Nabisco Double Delight Mint'n Creme Oreos
• Nabisco Ginger Snaps
• Nabisco Halloween Oreos
• Nabisco Iced Oatmeal Cookies
• Nabisco Nutter Butter Sandwich Cookies
• Nabisco Oatmeal Cookies
• Nabisco Oreo Chocolate Ice Cream Cones
• Nabisco Oreo Cookies
• Nabisco Oreo Thin Crisps
• Nabisco Original Graham Crackers
• Nabisco Saltine Crackers
• Nabisco Teddy Grahams (Chocolate and Cinnamon)
• Nabisco Triscuit Crackers Baked Whole Grain Wheat Fire Roasted Tomato
• Nabisco Triscuit Crackers Baked Whole Grain Wheat Rosemary & Olive Oil
• Nabisco Triscuit Crackers Cracked Pepper & Olive
• Nabisco Uh-oh Oreos, Spring Oreos, Chocolate Creme Oreos
• Nature Valley Crunchy Granola Bars (Apple Crisp)
• Nature Valley Crunchy Granola Bars (Maple Brown Sugar)
• Nature Valley Crunchy Granola Bars (Peanut Butter)
• Nature Valley Crunchy Granola Bars (Oat's 'N Dark Chocolate)
• Nature's Path Deep Chocolate Cookies
• Nature's Path Ginger Spice Cookies
• Nature's Path Lemon Poppy Seed Cookies
• Nestle Double Chocolate Thin Mints
• New York Flatbreads (Everything, Garlic, and Fat-Free)
• Now and Later
• Original Terra Chips
• Pure De-Lite Coconut Bars
• Quaker Apple Cinnamon Rice Cakes
• Ring Pop lollipops
• Ritz Regular Crackers
• Ritz Whole Wheat Crackers
• Ruffles Potato Chips (All Dressed)
• Ruffles Potato Chips (BBQ)
• Ruffles Potato Chips (Plain)
• Safeway Fudge Mint Fudge Covered Mint Cookies
• Sesame Royale Breadsticks
• Smarties (U.S. version only)
• Snackwells Cracked Pepper Crackers
• Snyder's Jalapeno Pretzel Pieces
• Snyder's Pretzel Sticks (Pumpernickel/Onion and Oat Bran)
• Sour Patch Kids
• Soy Crisps (Barbecue, Deep Sea Salt, and Garlic Onion)
• Stacey's Pita Chips (Baked and Taxarkana Hot)
• Sun Chips Original flavor
• Super Bubble
• Swedish Fish
• Toasteds Crackers (Sesame and Wheat)
• Town House Original Crackers
• Triscuit Crackers (Original, Reduced Fat, Garlic Herb, and Roasted Garlic)
• Tropical Source mini chocolate bags
• VeganSweets marshmallows
• Velamints Mints
• Wasa Crispbread (Light Rye and Multi-Grain)
• Wheat Thins (Original, Multi-Grain, and Reduced Fat)
• Whole Foods Organic Chocolate Truffles
• Wise Onion Rings
• Zesta Original Crackers
• Zotz
• Edy's No-Sugar Bars
• Edy's Whole Fruit Bars
• Keebler Fudge Shoppe Fudge Pops
• Luigi's Italian Ice
• Marie Callender Frozen Fruit Pies and Cobblers
• Minute Maid Frozen Lemonade Bars
• Mrs. Smith's Cherry Crumb Pie Slices
• Mrs. Smith's Deep Dish Pie Crust
• Mrs. Smith's Dutch Apple Crumb Pie Slices
• Mrs. Smith's Peach Pie Slices
• Pillsbury Turnover (Apple)
• Pillsbury Turnover (Cherry)
• Sara Lee Cherry Pie
• SuperPretzel Baked Soft Pretzels

Meal Foods

• Anne's Flat Dumplings
• Athens Phyllo Dough
• Athens Phyllo Mini Shells
• Bestlife Buttery Baking Sticks
• Calaro Guacamole
• Food Lion French Fries
• Food Lion Hash Browns
• Food Lion Restaurant Fries
• Food Lion Seasoned Curly Fries
• Food Lion Shoe String Fries
• Food Lion Steak Fries
• General Mills Italian-Style Vegetables
• General Mills Roasted Potatoes with Garlic and Herbs
• Kashi Black Bean Mango
• Kashi Garden Vegetable Pasta
• Kashi Mayan Harvest
• Kashi Ranchero Beans
• Kashi Tuscan Veggie Bake  
• Ore-Ida French Fries
• Ore-Ida Tater Tots
• Pillsbury Cornbread Twists
• Pillsbury Pizza Dough  
• Pinata Flour Tortillas
• Simply Potatoes Diced Potato with Onion
• Simply Potatoes New Potato Wedges
• Simply Potatoes Shredded Hash Browns
• Smart Balance Light Buttery Spread
• Smart Squeeze Fat-Free Margarine
• Smuckers Uncrustables Peanut Butter and Grape Jelly
• Smuckers Uncrustables Peanut Butter and Strawberry Jam
• Bran Flakes
• Cap'n Crunch Cereal Peanut Butter Crunch
• Cap'n Crunch Peanut Butter Crunch
• Cascadian Farm's Clifford Crunch
• Cinnamon Crunch Crispix
• Cinnamon Krunchers
• Cinnamon Life
• Cocoa Puffs
• Complete Oat Bran
• Complete Wheat Bran
• Corn Chex
• Froot Loops
• General Mills Cheerios
• Golden Grahams Cereal
• Just Right
• Kashi Whole Wheat Biscuits Autumn Wheat
• Kashi Whole Wheat Biscuits Island Vanilla
• Kellogg's Mini-Wheats Unfrosted Bite Size 
• Kellogg's Special K Protein Plus
• Kellogg's Special K Red Berries
• Kix
• Life Cereal
• Malt-O-Meal (Chocolate)
• Malt-O-Meal (Original)
• Multi-Bran Chex
• Nature Valley Granola Bars (Brown Sugar)
• Quaker Apples and Cinnamon
• Quaker Cinnamon and Spice
• Quaker Date and Walnut
• Quaker Oatmeal (Raisin)
• Quaker Raisins and Spice
• Reese's Peanut Butter Puffs
• Rice Chex
• Trix

Drinks

•  Fruit Juice
• Alpine Spiced Cider
• Ghirardelli Hot Chocolate (Chocolate Hazelnut)
• Ghirardelli Hot Chocolate (Chocolate Mocha)
• Ghirardelli Hot Chocolate (Double Chocolate)
• Ghirardelli Sweet Ground Chocolate (Baking Cocoa)
• Kool-Aid Drink Mix
• Monster Energy Drinks
• Nescafe Ice Java Iced Coffee Syrup
• Nestle Nesquick Syrup (Chocolate)
• Nestle Nesquik Syrup (Strawberry)
• Nestle Nesquik Syrup (Very Vanilla)
• Power Edge Energy Drink Mix
• Red Bull Energy Drink

Of course this is not a list of all vegan foods, there are plenty more out there. If you notice I did not list any faux meat in my list because I'm still working on figuring out which ones are vegan. Recently, I decided to read the ingredient label and found out that one of my favorite faux burgers had egg whites in it. Here is a website that talks about vegan meats: http://www.onegreenplanet.org/lifestyle/miss-meat-not-a-problem-a-quick-guide-to-vegan-meat-substitutes/ (I'm still researching myself).

Thanks for reading and I hope this helps.