The Ultimate Guide to Vegan Protein Sources by Joey Bruno

When I returned from vacation I checked my email & there was one from a Joey Bruno. He introduced himself & told me about an article he had written regarding vegan protein. I get quite a few emails like this but Joey’s was different. His article is the most comprehensive, informative, scientifically based article about the vegan diet I have read. It is a treasure chest of information laid out so that you can easily understand the vegan diet, detailed information regarding protein sources & it also includes recipes! 

You should look at his article even if you have no interest in a vegan diet because the information is useful for everyone. 

Most Americans get way more protein than is beneficial each day. The National Health and Nutrition Examination Survey found that the average American male consumes 102 grams of protein per day, while the average female eats about 70 grams. That’s almost twice the daily recommended protein by the Food and Nutrition Board. Adults should eat 10% to 35% of their daily calories from protein foods. That is about 46 grams for women, and 56 grams of protein for men. The World Health Organization recommends 10-15% of your daily calories, or the minimum protein intake at about 1/3 of a gram of protein per pound of bodyweight. This is the minimum to maintain a healthy body. For 140# that would be 46 grams. 

When you are confronted with a disease such as cancer you should increase the amount of protein you consume to help maintain your weight. It is important to look at your unique situation. I would recommend you speak with an Oncology Certified Nutritionist to decide what is right for you. It depends on the individuals health picture.


Before I introduce the link to the article, I would also like to give you the link to his website. Thrive Cuisine His mission statement matches ours!  “The mission of Thrive Cuisine is to make plant-based eating easy and accessible for all people and clear up many of the misconceptions floating around online.”  Check out his Blog 

My favorite part of Joey’s website is: How To Go Vegan: The Ultimate Step by Step Guide Deciding to adopt a vegan lifestyle can be a daunting and seemingly challenging task. One may think they need to give up all the foods that they love, cut ties with all their non-vegan friends/family, and drive a Prius. This is simply not the case….” Listed are many reasons people choose a vegan diet. Under health he states: “While one of the more controversial subjects of veganism, the topic of health and veganism can lead many people astray. Despite conflicting opinions from bloggers and online news websites, scientific consensus is clear…..Click on the link to read on 🙂 


The Ultimate Guide to Vegan Protein Sources  January 17, 2017 / By Joey Bruno   Many people in the Western world have been brought up with the idea that you need to consume animal products (especially meat) to meet your daily needs for protein. Without doing so, you’re liable to end up frail, weak, and unhealthy. However, in 2017, there is more than enough peer reviewed scientific evidence to know this is not the case.

We’ve put together this article order to help educate people on the truth of vegan protein sources, as well as protein itself. By understanding plant protein can be just as adequate, if not better, than animal based protein for staying healthy and building muscle, one can make informed choices about the food they consume and it’s impact on the well-being of animals, the environment, and their own bodies.”

As you read through the article you will come to this section: Vegan Protein Sources, Benefits, & Recipes  To make sure you’re eating the right foods, especially in the beginning, it’s important to know what to look for. Here we’ve listed the most protein-heavy vegan foods that can be used in a variety of recipes and eaten as staple foods. Most of these are inexpensive, they are all easy to cook, and they can all lend themselves to different cuisines and styles of cooking. Check out the recipes linked, too – they’ll give you new ideas on how to jazz up old favorites.” 

Here is how he has laid out the protein sources: under Beans & Legumes for example: 

Navy Beans

  • 100g = 22g protein
  • The navy bean is so named because it was a staple food of the United States Navy in the early 1900s. Many battles were fought on this little bean, which has historically been used to make baked beans and provides a hearty dose of magnesium, folate, and potassium – all of which can improve your heart health.
  • Read more about Navy Beans….

Lentils

  • 100g = 26g protein
  • Lentils are fiber powerhouses, and are also very high in iron. One of the greatest virtues of lentils is their versatility: there are so many different varieties, each of which lends itself best to a different style of dish. They’re quick-cooking, too, so there’s no excuse not to reach for them in the cupboard.
  • Read more about Lentils….

He has sections like this one for Grains; Nuts & Seeds; & Soy Beans & Soy Products. Recipes are at the end of each section. 

Using this information you can easily set up a vegan diet for yourself, add a vegan day to your diet plan or apply the information to wean yourself off of red meat. As I said in the beginning, this article is a treasure trove for everyone! This is a good article to bookmark for protein sources. I have! 


Thank you Joey! Until next week…Mary 🙂 


About the Author Joey Bruno…Also known as the “Hairy Vegan Animal”, cooking healthy, delicious, plant-based meals has been Joey’s true passion since he went vegan in 2015. He’s committed to making the internet a place of education and knowledge rather than misinformation and clickbait. He currently lives in Delaware with his wife,