One of the most controversial topics in the plant based community is surrounding protein.

Can vegans get enough of it?

Are they getting the right kind of it?

How much protein should you even be consuming each day?

When I realized that I had never addressed this topic on here I knew that I had to, and that it had to be complete.

So let’s talk HOW MUCH protein do you need.

This is a loaded question and there is so much that goes into it, but a general rule of thumb is 1g of protein per pound of ideal body weight.

That might seem like a lot and maybe that is for you. So this is where it is key to tap into your body and how you feel. For me I rarely track macros - maybe once every few years, but I know my body. When I am insatiable I know that I am lacking in protein, so I consume more!

The Right Kind of Protein

When I went vegetarian at 10 - in the 90’s - there was a lot of talk about complete proteins. Combining two types of protein sources to contain all 9 amino acids in one meal. The more research we have has shown that this is not necessarily the case. As long as you are consuming a variety of proteins throughout the day your body is intelligent enough to combine and use them to create complete proteins.

When looking for plant based proteins I advise my clients to opt for whole food sources and not to rely heavily on processed meat substitutes that are filled with other ingredients. Ultimately the right plant protein is the kind that makes you feel good and that you enjoy consuming!

Types of Plant Based Protein

All plant based foods have some protein, for example broccoli has 2.5g of protein per 1 cup, but some sources are BETTER.

Complete Protein Sources:

1. Quinoa

2. Hemp Seeds

3. Buckwheat

4. Soy/Tofu

5. Chia Seeds

6. Amaranth

7. Protein Powder

Almost Complete Sources:

1. Chickpeas - missing 1 essential Amino Acid

2. Beans

3. Lentils

4. Legumes

5. Spirulina

Low Levels of Protein:

1. Non- Starchy Vegetables like broccoli, mushrooms, kale, and spinach

2. Starchy Vegetables - Sweet Potato

3. Nuts and Seeds

If you are eating a variety of these foods throughout the week you do not need to worry about food combining to get complete proteins.

Tips & Tricks

If you are thinking that you are not hitting your RDA on protein here are a few ways you can add more protein into your diet.

1. Unflavored Protein Powder - you can mix unflavored protein powder into soups, stews, and beans.

2. Spirulina- add in spirulina to your smoothies, or guacamole to mask the taste and add in protein

3. Hemp Seeds - mix on top of salads, and add to soups and pesto to increase the protein

4. Swap regular pasta for buckwheat noodles or chickpea pasta

5. If you are avoiding soy look into options like PumFu (pumpkin Tofu) or Hempeh (like tempeh but with hemp and chickpeas)

Being plant based for decades had me hyper focused on protein. I’ve tried everything from tofu and tempeh to hemp seeds and spirulina to make sure I’m hitting my RDI.

Spirulina might be one of my favorite protein sources for sure! Not only is it a fun color, and can naturally dye foods a pretty aqua hue, it has amazing health benefits.

What is Spirulina

Spirulina is a form of algae that grows in mineral rich and alkaline waters. It is one of the oldest life forms on Earth and dates back to the Aztecs and African natives as their daily food source.

The Low Down on the Protein

Dried spirulina contains about 60 - 70% protein by weight, making it the food source with the highest protein content gram for gram of any food on the planet. It is also a complete protein - meaning it contains all 8 essential amino acids - plus an additional 10 amino acids. Amino Acids are important for overall health and well-being. The functions of AA are:

• Cell Metabolism

• Detoxing

• Tissue Regeneration and Repair

• Influences our nervous system, cardiovascular system, hormones, and muscles

other health benefits

In addition to the incredible protein benefits Spirulina is a homerun food for other reasons including:

• Being rich in vitamins A, B1, B2, B6, E, and K

• Contains enzymes, phytonutrients and cofactors that our body needs to absorb and use the vitamins above

• It contains phycocyanin an antioxidant that gives spirulina it’s blue color and has been proven to have the ability to trigger stem cell production. Stem Cells have the ability to become any cell that the body needs

• Helps to aid weight loss and lower body fat

• High in nutrients like Zinc, Managanese, EFA (Essential Fatty Acids) and GLA (Gamma Linoleic Acid)

• Contains anti-viral, anti-cancer, and anti-aging properties

how to buy spirulina

There are lots of products out there so it may be hard to know which one is the best quality product. Here are some tips to help you buy a high quality product.

• Look for ethically sourced spirulina - the package should read any of these : Spirulina, Spirulina Platensis, Arthrospira Platensis

• If you are buying tablets they should contain 98% Spirulina, Powder should be 100%

• Color - dark green and matte - there should not be a lot of dust

• There should be a slight smell - if the odor is too strong it has oxidized

how to use spirulina

• Smoothies will help to mask the flavor - try mixing with nut milk, 1/2 a banana, blueberries, and almond butter

• Add a 1/4 tsp to warm water with lemon

• Add to Guacamole

• Make into Protein Bites

• Salad dressing - lemon/olive oil/salt/ pepper

• Add to grains like rice, quinoa, millet

• Add to pesto

Photo Cred: AREKULIASZ / GETTY IMAGES

With Summer quickly approaching I find myself swapping out my heavier breakfasts for a lighter on the go options. One of them being smoothies.

The thing I love about smoothies is that they are portable, can be prepped in advance, and eaten on the go. While I was living and working in NYC this was my go to almost every morning from spring to fall. Over the years I’ve learned that they can be really healthy, or a health trap.

Today I want to break down building a better smoothie, from protein options to add on’s - you’re going to feel empowered to build your own breakfast by the end of this post!

Let’s start where all smoothies do - The Base.

My go to base options are - water, nutmilk, or coconut water.

A few things to keep in mind here:

1. Nut and Oat milks are obviously higher in fat and carbohydrates so you will want to balance the add on’s if you’re choosing these as your base.

2. To avoid using more than 1 serving of nutmilk measure out your liquid before pouring it into your blender/nutribullet

PRO TIP: Water alone can make for a very thin smoothie - I mix water with nut milk at a 3:1 ratio for a thicker smoothie without loading up my macros.

The Power Of Protein

Next up is the reason I drink smoothies - an extra hit of protein to start my day.

Before I share my top picks for protein I want to give you a run down of what to avoid when choosing a protein!

• Soy Isolates - I avoid soy protein powders because I don’t think they are the best resource. If you are okay with soy look for organic and clean options of soy protein. Soy Protein Isolates are not clean sources of soy. It is extracted from soy beans using a chemical process and lots of chemical residue is left behind.

• Avoid Natural Flavors - don’t let the word natural fool you, these flavors are just as chemically processed as their counterparts - I avoid this at all costs!

• Lecithin, Gums and Fillers - these are often the source of inflammation, and leaky gut syndrome - you may have to do some digging but there are protein options available that do not use these to bulk up their products!

• Sweeteners and Sugars - I like to be in control of the sweetness level of my smoothies and the source of it. Look for a sugar free version so you have a clean slate to start building your perfect smoothie!

Here are brands that making protein powders that don’t include any of the above ingredients! I have not taste tested all of them so look for samples sizes if you are not sure!

• Garden of Life - RAW PROTEIN + GREENS

• Four Sigmatic - Mushroom Protein - use code kaleismykarma to save 10%

• Nutiva Hemp Protein

PRO TIP: Don’t assume that all flavors or styles of proteins from the brands above are clean - each product is different so make sure to check ingredients before buying!

Add On’s

This is where you make or break your smoothie! It’s important to think about balance when it comes to add on’s. If you used nut milk as your base, don’t add nut butter at this point.

You also want to focus on building a smoothie that has Protein - Fiber- Fat -Greens

Things to keep in mind :

• If using nutmilk avoid adding nuts or nutbutter at this step

• If using coconut water don’t add additional fruit at this step to keep your sugar levels low and prevent an insulin spike

• Limit fruit to 1 -2 servings per smoothie

Here area few of my favorite add on ingredients

• Fruit

  • Berries

  • 1/2 Banana

  • Mango

  • Pineapple

• Greens

  • Kale and Spinach are neutral flavors that are easily masked

• Almond Butter

• Spirulina

• Anima Mundi Collagen Booster

• Chia Seeds

• Hemp Seeds

• Coconut Flakes

• Avocado

• Cacao

• Cinnamon

PRO TIP: Ice will water your smoothie down - freeze your fruit and buy frozen kale or spinach and it will make it cold while thickening!

You don’t need a ton of fancy ingredients for your morning smoothie- instead focus on clean ingredients while you build your pantry.

I very rarely mix up my smoothies and usually on throw in 3 ingredients but I make sure they are organic, clean, and filling me up with protein, fiber, and healthy fats!