Vegan Protein

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If you are vegetarian, vegan or raw, guaranteed you have been faced with inquisitive minds demonstrating disbelief over the fact that you do not eat meat. Where in the world do you get protein they ask?

Once you take animal meat out of the equation, there lies a world of protein sources that have been perfectly created by nature to sustain us omnivores. Historically, humans only ate small portions of meat and that only occurred once or twice a week. So where do you think humans got their protein back then? Simple, whole grains, vegetables, fruit, legumes, nuts and seeds. Fortunately for us non-meat eaters today, we have more efficient options such as protein powders as well.

I must say that the majority of vegetarians and vegans do not properly understand nutrition and therefore do not eat the right food to sustain the absence of animal products in their diet. So lets get to educating so we can fill their bellies with the right types of food, and in this case the wonderful amino acids called protein.

Calculating Protein Needs:

The industry standard for vegans is 0.9 grams of protein per kilogram of body weight. This is higher than the RDA standard because non-animal protein sources are not as available or complete in amino acids as vegetarian ones. The easiest way to calculate you needs is to multiple .45 grams by your body weight in pounds. This will give you an average. Or you can use the formula at the bottom.

If you are an active athlete, you most likely will want to increase your protein to between 1.3 and 1.6 grams per kilogram of body weight so that you can maintain and grow lean body muscle mass.

* To convert lbs to kg (pounds/ 2.2 = kg). Protein Intake (grams) = (weight in kg multiplied by .9)

What is a Protein Anyways?:

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Protein is a macronutrient that is composed of amino acids, also known as building blocks. There are a total of 20 amino acids, which are classified as either essential or nonessential. More than half of the amino acids are nonessential, meaning that the body (the liver) can synthesize them for itself. The other nine amino acids are classified as essential in that the human body either cannot make them at all or they cannot be made in sufficient quantities. In some cases nonessential amino acids may become conditionally essential, if there is a deficiency in an essential amino acid.

A “high-quality” protein contains all of the essential amino acids and generally these are found in animal proteins. But while plant proteins might not contain all of the essential amino acids (other than quinoa & soybeans), they do contain diverse amino acid patterns that when combined, can provide all of the amino acids need by the body. This is why it is important to eat a variety of different sources of foods when you are a vegan/vegetarian, so that the amino acids will complement each other.

Why is Protein Important?

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Whenever the body is growing, repairing, or replacing tissue, proteins are involved. Sometimes their job is to facilitate or to regulate, and other times it is to become a part of a structure.

– Proteins are the building blocks of muscles, blood, intestines, bone, teeth, skin, hair and nails. Did you know collagen was a protein?

– Some proteins act as enzymes. Enzymes break down substances (such as food) as well as build substances (such as bones).

Some hormones are proteins. Some examples include; growth hormone (promotes growth), insulin and glucagon (regulates blood sugar), Thyroxin (regulates the body’s metabolic rate), Calcitonin and parathormone (regulates blood calcium) and antidiuretic hormone (regulates fluid and electrolyte balance).

– Proteins are regulators of fluid balance. This is really important in preventing swelling and water retention.

– Proteins also help to maintain the balance between acids and bases within the body fluids.

– Proteins act as transporters in the body carrying important nutrients such as vitamins and minerals and other molecules. Some proteins act as pumps maintaining the perfect balance of nutrients inside and outside of the cell walls.

– Proteins defend the body against disease in the form of antibodies. Antibodies are giant protein molecules designed specifically to combat “antigens” or otherwise known as viruses and bacteria.

– Sometimes proteins will be used as a source of energy by the body when other sources such as carbohydrates are not available.

– Proteins also participate in blood clotting and vision.

Can Protein be Harmful to Health?

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The type of protein that you are consuming is going to make a dramatic difference. While you have just read how important protein is to your body, it can also be harmful if consumed in the wrong way or from the wrong source. The average person in America consumes between 70-100 grams of protein a day. That is almost double the recommended allowance, but the worst part is that it is coming from animal flesh.

Animal protein is typically high in saturated fat, phosphorus, sulfurous amino acids, uric acid and nitrogen. So what does that mean to you exactly.

Heart Disease:

Research has linked high intake of animal protein (high levels of saturated fat) to high blood cholesterol levels and increased risk of heart disease.

Kidney Function-( Gout & Kidney Stones):

The kidneys are the last filter for the body and have the role of excreting the end products of protein breakdown. When excess protein is consumed the amino acids travel to the liver for a process called deamination. Deamination is the process by which amino acids are broken down and part of the amino acid is converted to ammonia. Ammonia, a toxic compound to the body, is then converted to urea and uric acid. High levels of uric acid are very damaging to the kidney, due to their high acidic nature, and can lead to kidney stones and a type of arthritis called gout.

Mineral Losses (Osteoporosis):

Animal proteins are rich in the sulfur-containing amino acids cysteine and methionine. These amino acids are highly acidic which causes stress on maintaining acid-alkaline homeostasis in the body. In order to balance the acidity, the body draws calcium (alkaline) out of the soft tissue and the bones. As a result, this process can lead to osteoporosis (bone deterioration). A loss of calcium also affects muscle contraction/relaxation (cramps), blood clotting, and nerve transmission. Calcium is an integral part of the body’s functions so think about increasing your consumption with some great vegan options here.


Some researchers have suggested that a high intake of animal protein alters hormones and the body’s response to hormones, including leptin, which regulates energy intake and expenditure as well as appetite. By altering leptin, you may cause the body to become resistant, which means that your body will not receive the message of “fullness.” As a result, a person may not feel full and will keep eating. Furthermore, animal protein is high in saturated fat, which is calorie dense macronutrient, therefore contributing to weight gain.


Based on extensive research done by Dr. T. Colin Campbell, diets that contain animal protein turn on cancer genes. They discovered that you could alter gene expression by changing the diet from an animal -based one to a plant-based one in a 20-year China study done by the Chinese Academy of Preventative Medicine, Cornell University and the University of Oxford. Some studies also show that a diet high in animal protein foods increase your risk for colon, breast, pancreas and prostate cancer.

What are my Vegan Protein sources

It definitely took me awhile to get my protein balance right, and by awhile I mean about one year. When I first went completely vegan I was not completely mindful of replacing my protein intake. While I certainly ate a lot of vegetables and grains I was not eating a lot of fat, and I was not eating enough. As a result I was often fatigued, I couldn’t gain enough lean muscle and my hair thinned.

I finally got wise about looking at what I was eating as well as the quality of what I was eating. The one thing that I must say is the biggest mistake vegans and vegetarians do is become soy fanatics. Soy products are not only mostly genetically modified, but they are also highly estrogenic. What that means is that they are a natural source of estrogen and when you consume them they actually interfere with your natural hormone production. Combine that with high amounts of dairy (tons of hormones) and you set yourself up for hormone imbalance. Typically you will see weight gain around the hips “muffin top,” irregular and painful periods, breast tissue growth in men, acne, fatigue, moodiness and thinning hair. Not a lot of fun. So soy is out.

I now rely on a brown rice protein by Sunwarrior ( 17 gram per scoop), organic eggs, and my typical meals of super foods, grains, vegetables, nuts and seeds. Since I have been focusing on building lean muscle by weight lifting at the gym, I have been doing 3 scoops of protein powder and 1 egg daily, a little more than normal. This provides me with 57 grams of protein as a base, plus the protein that I get from salba, hemp seeds, quinoa, collards and other regular sources in my daily regime. I have only recently added eggs back into my diet, but I found that my body does best with them, so I eat them for now. Remember it is best to listen to what is right for you body.

This regime has made a huge difference in the way I feel. I have currently been building lean muscle with much more ease, my hair and nails have been growing out super fast and strong, and I have maintained sustained energy throughout the day. You might wonder why I rely on the Sunwarrior protein so heavily, but the truth is that I do not eat enough calories from other plant sources to get enough protein in my diet. While I am not a fan of most protein powders out there (because of synthetic vitamins, additives, fake sugars and preservatives), this protein is fermented (easy to digest and highly absorbable), vegan, made from raw sprouted brown rice (high nutrient profile), and has a 98% correlation to mother’s milk. It also is a perfect fit to my morning super food smoothie and my pre work out drink. It comes in plain, chocolate and vanilla (flavored with stevia) so you don’t need to add any extra sweetener… delicious on its own!

In order to help you put together the right protein plan for you I have created a chart that lists the protein content in grams of all the major plant-based foods. You can find it here. I hope that this has helped you to see how important it is to look at not only what we are eating but how it is affecting our bodies. Each bite we take builds and strengthens our bodies if we so choose, so I hope you are more empowered to make the right choice for you.

A Few Fans of Vegetarianism:

Image by Sandra Mora

“Vegetarians have lower rates of obesity, coronary heart disease, high blood pressure, large bowel disorders, cancers and gall stones. Cholesterol levels tend to be lower in vegetarians.” British Medical Association

“Vegetarian groups have been shown to have lower risks of cardiovascular disease, lower rates of obesity and longer life expectancy than meat-eaters.” The World Cancer Research Fund

“Vegetarian food leaves a deep impression on our nature. If the whole world adopts vegetarianism, it can change the destiny of humankind.” Albert Einstein

“A man of my spiritual intensity does not eat corpses.” George Bernard Shaw

“My refusing to eat flesh occasioned an inconveniency, and I was frequently chided for my singularity, but, with this lighter repast, I made the greater progress, for greater clearness of head and quicker comprehension.” Benjamin Franklin

“Every man who has ever been earnest to preserve his higher or poetic faculties in the best condition has been particularly inclined to abstain from animal food.” Henry David Thoreau



Whitney,Ellie and Sharon Rolfes “Understanding Nutrition” Tenth Ed. Wadworth 2005.

Insel, Turner and Ross “Discovering Nutrition” Jones and Bartlett Publishers. 2003.

Thibodeau and Patton “The Human Body in Health and Disease” Fourth Ed. Elsevier Mosby 2002.

Hegsted DM. 1986 Calcium and osteoporosis. J Nutr. 116: 2316-9.


  • Reply Shaniqua Santarpia December 6, 2011 at 7:18 pm

    You have brought up a very excellent points , thankyou for the post.

  • Reply Melanie July 25, 2012 at 2:18 pm

    Hi Lauren,

    Thanks for sharing this info. Good read–Would you mind sharing what you put into your morning super food smoothie? Thank you!

    • lauren
      Reply lauren July 25, 2012 at 2:26 pm

      Absolutely! I will work on that asap 🙂

  • Reply Ganious September 8, 2012 at 6:58 am

    I love how you laid it all out in an attractive way. Very informative and helps those interested in a vegan diet who ask me the question over and over, “But how do you get your protein?” Thanks! I would like to share on my site (The Ganious Report) if you allow.

  • Reply Caroline January 4, 2013 at 10:01 pm

    Hi Lauren, thanks for the info. I am currently transitioning my family over to vegetarian and would like to move to vegan completely. What do you recommend to eat if eggs are not included in the regular diet?

    • lauren
      Reply lauren January 8, 2013 at 8:44 pm

      Hi Caroline – if you have access to farm fresh, organic, eggs, then it is a good addition during this transition. I would also suggest purchasing a vegan protein as well to make shakes with. That way you can make sure you have enough protein in your diet. I would suggest printing out the THK Kitchen shopping guide as well.

  • Reply Alan May 8, 2013 at 8:30 pm

    Hi Lauren! I have definately been consuming too much soymilk since avoiding cow milk. Now I’ll search for something else to have in my lattes. What though? Coconut milk by Silk is bond to have lots of sugar and goodness kows what else. I tried taking homemade almond milk to the latte shop but the end product tasted like marzipan. Hmm. Ditch lattes I suppose? %~(

    • lauren
      Reply lauren May 9, 2013 at 5:57 pm

      Yes Alan this is a difficult one. I would try making coffee at home in a french press, or even an espresso machine so that you can use organic beans (coffee is actually sprayed with pesticides and often has added chemicals to change the flavor). You can then use the almond milk and try not adding as much sweetener so it doesn’t taste so much like marzipan. There are also milk foamers that you can purchase to make the milk more like a latte.

    • Reply Brigitte maier August 6, 2016 at 2:01 am

      Have you tried hazelnut milk? It is delicious, and healthy. You can find it at whole foods and some supermarkets, next to the soy and almond milks.

      • Lauren The Holy Kale
        Reply Lauren The Holy Kale August 13, 2016 at 2:03 pm

        Great suggestion! I have had once and it was divine…

  • Reply Gail Beit July 28, 2013 at 12:55 pm

    I am 70 year old female. I have never had problem with cholesterol until my last blood test. My blood tested at 5.7. It should be 5.2.

    My weight is 132 lbs. I do an 1 1/2 walking every day and play tennis.

    How much protein should I eat every day? Gail Beit.

    • lauren
      Reply lauren August 4, 2013 at 2:33 pm

      I would say anywhere between 50 -100 grams a day.

  • Reply ladell August 7, 2013 at 5:00 am

    im a young black man, 32 years old..just saw earthlings two weeks ago..that did it. i have cut out red meat,chicken,eggs,milk, and im ready to give up the fish..that was the only thing i was holding on the video

  • Reply Bruce October 18, 2013 at 1:36 pm

    I am a 46 white male who is working out hard these days with weights and other hardcore type exercises. I have went from 225 to 192 in a matter of weeks, and all while eating a plant based diet with only occasionally animal protein. However, I’ve started eating meat again frequently for fear that I am not getting the appropriate amount of protein. I do 3 or more sets of 100 reps so it’s an exhausting exercise program that I am currently putting myself through. Can I build muscle and have the energy I need from a strict vegan diet?? Which foods should I eat….greens, nuts, soy??? I want to be as healthy and fit as possible and am willing to switch back to a strict plant based diet….to be honest, I’m tired of being constipated. Also, I would like to eat eggs…and maybe occasionally shrimp, but I am willing to go back to eating mostly plant if I can find the exact proteins I need. Help please.

    • lauren
      Reply lauren October 27, 2013 at 6:15 pm

      Hi Bruce, yes you can build muscle while being vegan, but with that being said some people are not able. You have to find what is best for your body. Try going vegan, (no soy though other than organic fermented – tempeh, miso), and you can try to include organic eggs and wild salmon. See you how do on that! You have to make sure that you are getting plenty of protein from a variety of food sources.

  • Reply Gina March 23, 2015 at 5:28 pm

    I enjoyed your article… thank you!

    The confusing thing though, is that you said you are vegan, AND then you said you eat eggs. You also encourage someone to try Wild Salmon.

    First of all, I think it could be confusing for people to understand what a vegan eats (and does not eat), if you are saying that you eat eggs and are recommending salmon. Also, wild is supposedly better than farm-raised, but still not considered completely safe for consumption.
    Please see these articles:

    Unfortunately, there is a lot of toxicity in our meat AND fish today, no matter how hard we try to find the “healthier” versions.

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale April 10, 2015 at 5:15 pm

      Hello Gina, sorry for the confusion. The eggs listed on the plant-based protein list is a reference since the egg is considered to be the most complete protein. The reason that I have different recommendations beyond vegan is because I was a vegan for 7 years, during which time I started the blog. At this moment in time due to health reasons and performance, I include some fish and eggs into my diet. As for the fish, unfortunately our earth is contaminated in all aspects making the possibility of contamination a reality for all types of crops. Even vegetables like spinach and tomatoes have recalls due to bacterias, so my best suggestion is to take bentonite clay on a daily basis to protect oneself and to always do your best in purchasing directly from the farmer.

  • Reply kitty prasad January 11, 2016 at 3:55 pm

    The best way to clean vegetables is to wash them with a vinegar and aluminum free baking soda/powder solution. One cannot remove all the pesticides but at least a little bit. I gallon purified water and 1 tsp baking soda/powder and 1 cup vinegar. soak in this for 30 seconds and wash with ro water.

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale January 19, 2016 at 4:28 pm

      Thanks Kitty!

  • Reply kitty prasad January 11, 2016 at 4:12 pm

    i also wanted to know if you have done a study on Nutrex hawaiin Pacifica brand Spiralina . Is it safe to take everyday and what does this plant do. I am a vegetarian and do not eat nuts , eggs. Also the yellow mung, spinach in large quantities. These give me an IMMEDIATE GASTRO/COLIC REFLUX. I get bloated with oatmeal, which I love.

    • Lauren The Holy Kale
      Reply Lauren The Holy Kale January 19, 2016 at 4:40 pm

      That is a good brand. Spirulina is an algae that is rich in vitamins, minerals and amino acids. It would be a great supplement to take daily. As for your reaction to beans and fibrous greens, I would consider taking a digestive enzyme. I would suggest enzymes ultra by Pure Encapsulations. This will help digest fiberous foods in addition to fats, proteins and dairy. Another thing that might help is only eating lightly cooked veggies (cooking helps to break down the fiber in veggies making them easier to digest) and soaked beans and grains. The soaking process also helps to make the grains and beans more digestible. You also should make sure that you are not reacting to dairy. Many people get indigestion from dairy and considering your diet, it sounds like it is a large part. Finally, I would suggest taking an amino acid supplement to make sure that you are getting enough protein and a B12 + iron supplement since both are scarce in your diet. A plant-based protein blend with nutrients is also a great option. You can add it to shakes and it will provide you will all the necessary amino acids (protiens), fats, vitamins and minerals. I like PureLean Basics. This is a very clean, high quality option.

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