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Originally Answered: Where do vegetarians and vegans get their protein?
The same place herbivores get their protein. It takes massive amounts of protein to make a cow, and yet cows don’t eat meat. And the protein meat-eaters get when they eat cow meat doesn’t originally come from the cow meat, either. It comes from the plants the cows eat.
Eating meat is a great way to get a concentrated dose of protein with very little effort, but one can get all the protein one needs from plants. Good plant sources of protein include nuts, seeds, beans, and avocados.
There are lots of vegan and vegetarian diets, but I’ll give you a rough idea of what I eat every day:
Men are supposed to get around 46g of protein a day.
I often start my morning with oatmeal cooked in almond milk. (I use whole-grain oats.) The oats contain 7g of protein and the milk contains 1g. There’s also protein in the fruit I add to the oatmeal, but I’ll ignore small amounts in that meal and the others I list, below.
For lunch, I often eat a bowl full of bean-based chili or a vegan burrito, also filled with beans. That will give me about 15g from the beans and 3g from the whole-wheat tortilla they’re wrapped in.
For dinner, I eat a huge salad with about a cup of beans in it. That’s about 15g. Also in the salad, I have half an avocado (1g) and a topping of walnuts (12g).
That’s 54g. More protein than I need. (And there’s a lot I’ve omitted, which comes from the small amounts of protein in the many fruits and vegetables I eat all day. Those small amounts add up.) I should probably cut down a little.
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