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Stop Buying the Protein Myth A common myth that persists and persists is that it’s difficult to get enough protein from a vegan diet. Let’s just put that myth to rest. The fact is, people on the standard American diet (SAD) eat nearly twice the recommended daily amount of protein—which can actually be unhealthy. According to the U.S. Food and Nutrition Board, recommended protein intake should be calculated according to your weight and age; it recommends 0.8 grams of protein per kilo of body weight, meaning that the average woman requires approximately 50 grams of protein per day, 56 grams for the average man. These guidelines also indicate that the preferred form of protein is from nonanimal sources, such as beans, legumes, nuts, and seeds. These protein sources are also naturally lower in fat, too, again supporting your weight loss efforts. Most of the fats they do contain are unsaturated and they’re always cholesterol free. To put it more simply, your average daily protein intake should be about 15 to 20 percent of your total daily calories (other sources say it can be even less—more like 10.7 percent)—a number easy to get to on a plant-based diet. There is protein in just about everything. So as long as you are eating a varied diet of whole grains, beans, and legumes, vegetables, fruits, and meat and dairy alternatives, you will be just fine. No, there is absolutely no need to consume animal foods to get enough protein. In fact the American Dietetic Association holds that vegan diets provide more than enough protein, even without any special food combinations. Nutritionists used to think you needed to eat “complementary proteins”— beans and rice, for example—in one sitting to get all the nutrients we needed. We now know that’s not true. As long as you are eating a bit of everything throughout the day, all is well.
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