2 minute read
one easy strategy is to consume vitamin c ( fruits & vegetables ) at the same meal or snack as the protein because it helps our bodies better absorb the iron.
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legumes 1 cup (cooked or canned) of chickpeas, lentils, and kidney beans will give you 20 grams of protein
tofu 1/2 package (175 grams) accounts for 20 grams of protein
tempeh ½ package (100 grams) accounts for 20 grams of protein
soy milk 1 cup (250 ml) accounts for 10 grams protein
nuts and seeds 1/3 cup (50 grams ) accounts for 10 grams protein
vegan meat products (beyond meat, yves, etc) usually accounts for about 20 grams per serving (read label).
follow these tips and you will be well-positioned to get enough protein and iron from your diet on a daily basis. but keep in mind that there are nutritional considerations associated with veganism that extend beyond protein, so it’s important to speak with a registered dietitian like myself if you have questions about successfully navigating a healthy plant-based lifestyle.
andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com
