PlantStrongCo Podcast8 Apr 2024

E10 - 8 Ways To Increase Your Protein Intake On A Vegan Diet

Summary In this episode, the hosts discuss eight ways to increase protein intake on a vegan diet. They emphasize the importance of focusing on efficient protein sources, such as tofu and textured vegetable protein, which have at least 12 grams of protein per 100 calories. They also recommend ensuring an adequate amount of protein in main meals and using higher protein grain products. Additionally, they suggest considering protein powders or protein products as tools to meet protein goals. Other tips include boosting meals with legumes, nuts, seeds, and nutritional yeast, choosing higher protein plant-based milk, having a repertoire of high protein snacks, and planning ahead to stock a protein toolbox. Takeaways

Focus on efficient protein sources that have at least 12 grams of protein per 100 calories.
Ensure an adequate amount of protein in main meals, aiming for 0.4 to 0.6 grams of protein per kilo of body weight per meal.
Use higher protein grain products, such as whole grain bread and wheat noodles.
Consider protein powders or protein products as tools to meet protein goals.
Boost meals with legumes, nuts, seeds, and nutritional yeast as secondary sources of protein.
Choose higher protein plant-based milk, such as soy milk.
Have a repertoire of high protein snacks, including protein bars, roasted edamame, and soy crisps.
Plan ahead and stock your protein toolbox with a variety of efficient protein sources and snacks.

Chapters 00:00 Introduction and Milestone 01:24 Topic Introduction: Increasing Protein Intake on a Vegan Diet 04:38 Chapter 2: Ensure Adequate Protein in Main Meals 06:34 Chapter 3: Use Higher Protein Grain Products 09:10 Chapter 4: Consider Protein Powders or Protein Products 10:07 Chapter 5: Boost Meals with Legumes, Nuts, Seeds, and Nutritional Yeast 20:07 Chapter 7: Have a Repertoire of High Protein Snacks 22:19 Chapter 8: Plan Ahead and Stock Your Protein Toolbox 25:56 Conclusion

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Leah @plantstrong_dietitian
Caitlin @plantforgedphysique

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