I find it a little weird to be worrying about the numbers, since I am healthy and not deficient in anything, but people have this "but where do you get your protein" obsession, so I thought I'd start doing some number crunching....
The general consensus is that a sedentary 33 year old women needs 0.75 grams of protein per kg of body weight per day. For high activity you apparently make this 1gm/kg/day. So I'll work on the 1gm principle. That means I need 58 grams of protein per day.
Here's the values on some of the high protein vegan foods I regularly eat:
My breakfast is a total of 23 grams, so that's over a 1/3rd in one meal!
2 slices of Helga's bread = 12.5 grams
250ml Soy Milk = 7.5 grams
10 gram serve of vegemite (I like it thick) = 3 grams
Other protein quantities I regularly eat are:
1 serve of tofu = 16.25 grams
1 serve of savory yeast flakes (on my pasta, in soups, sauces etc) = 8.4 grams
Vegetable soup = 8.2 grams
Bean and lentil vege soup = 17.4 grams
1 serve of vegeroni pasta = 15 grams
1 serve of pasta sauce = 4 grams (plus I add canaloni beans/butter beans, and savory yeast flakes and other goodies to my pastas)
Plus I have a thing for nuts occasionally, and often add walnuts to things for some extra oomph.
So no protein deficiency here!
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