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    Vegan: High Protein Vegan Recipes: Meatless Meals
    Vegan: High Protein Vegan Recipes: Meatless Meals
    Vegan: High Protein Vegan Recipes: Meatless Meals
    Ebook100 pages40 minutes

    Vegan: High Protein Vegan Recipes: Meatless Meals

    By Paula Smythe

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    About this ebook

    “Where do you get your protein?" That’s the question you hear when you tell well-meaning friends and family that you’ve stopped eating meat. Of course, there are an abundance of vegan protein sources available, if you know where to look. 

    In this book, Paula Smythe answers the question by first helping you figure out how much protein you actually need. 

    Other questions answered include: 
    What plant-based sources contain the most protein? 
    What is a 'complete protein' and why does it matter? 
    Can I eat too much protein? And how much is too much? 
    Do I need more protein if I work out? 

    Once you know your protein goals, lots of yummy recipes follow to help you reach them. 

    Some of the vegan recipes in this book are: 
    - Chickpea Sloppy Joes
    - Mediterranean Quinoa Salad
    - Stuffed Seitan Loaf
    - Lentil Pot Pie
    - Chipotle Bean Burritos

    LanguageEnglish
    PublisherPaula Smythe
    Release dateFeb 12, 2016
    ISBN9781386676577
    Vegan: High Protein Vegan Recipes: Meatless Meals

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      Book preview

      Vegan - Paula Smythe

      Where do you get your protein?

      That's the question you hear when you tell people you've stopped eating meat. And on the surface, it seems like it might be a good question.

      However, there's a more important question that should be asked first: How much protein do you actually need?

      My goal with this recipe guide is to help you figure out how much protein you need, where to find it, and then give you some tasty options for meeting your goals. If that sounds like a good plan, proceed and let's get started. There's a little bit of work to do, but we get that out of the way first so that we can have fun - delicious, nom nom goodness type fun - after.

      ****

      So, how much protein do you really need?

      Chances are good that what you need is lower that what you think you need. The recommended daily intake of protein is .8 grams per kilogram of bodyweight (which equals .36 grams per pound) for average non-elderly non-athletes. If you are elderly, you need more protein - around .5 grams per pound of bodyweight.

      What does that mean for you? Well, here's an example: If you're 24 years old and weigh 150 pounds, multiply that 150 by .36, and you see that you should be aiming for 54 grams of protein per day. That's not too bad, right?

      And if you're an athlete - and by athlete I don't mean your career choice, if you run or lift weights a few times a week you're an athlete - then your needs increase. You have greater tissue repair needs that must be met. A study can be found here: link.

      If you're an endurance athlete like a runner: 1.2 to 1.4 (kg) = .54 to .63 (lb)

      If you're a strength athlete like a weightlifter: 1.4 to 1.8 (kg) = .63 to .81 (lb)

      So if that same 150 pound person is a runner, they need 81 to 94.5 grams of protein per day. If they are a weightlifter, they need 94.5 to 121.5 grams per day. Those numbers are a bit trickier to obtain, but that's to be expected, since they're athletes. With that in mind, even those numbers don't seem too bad, right?

      Well, those numbers are strictly about your needs, but there aren't many problems associated with going over those numbers. Yes, if you really overdo it you can run into some big problems, but you can also die from drinking too much water. Take everything in moderation, okay?

      But let me tell you why you want to eat more protein than the minimum numbers suggest.

      The number one reason is for weight loss. Eating more protein can increase the amount of calories you burn. Yes, there's science involved. Increasing your protein to 25-30% (I'll get to the % thing in a minute) of calories consumed can cause you to burn 80-100 more calories a day.

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