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How To Get Your Protein As A Vegan

“But.. where do you get your protein?!” This is a question that I, surprisingly, get asked a lot! Meat definitely isn’t the only / best way to get your protein, there are lots of different and good plant protein sources

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Beans and Legumes (cooked, 50 grams)

Beans and legumes are high in protein so they’re perfect protein sources for vegans or anyone basically! I personally don’t digest legumes well so I don’t eat them often (except chickpeas) but hey.. I still get enough protein since beans aren’t the only vegan protein source πŸ˜‰ but if you have no problem digesting them, I’d definitely recommend adding them to your diet! Also for lentils and kidney beans I recommend eating 100 grams instead of 50 since they are less calorie dense than the other legumes.
Chickpeas = 9g
Black beans = 11g
Lentils = 9g (100 grams)
Kidney beans = 9g (100 grams)

Whole grains
Whole grains aren’t only high in (good!) carbs – they have protein too. Examples of good sources are:
Brown rice: 5g (200 grams)
Buckwheat: 7g (50 grams)
Oatmeal: 8g (50 grams)
Nuts & Seeds (30 grams)
Yes, nuts and seeds are pretty high in calories but they’re a great addition to a plant based diet, since most plant foods are low in calories. Also calories shouldn’t be your main focus – quality over quantity. They’re great sources of both protein & fats:
Almonds: 6g
Cashews 5.5g
Walnuts: 4.5g

 

So.. that’s it! Other good sources of vegan protein are tofu (8g – 100 grams), tempeh (19g-100grams) and quinoa (5g-100 grams).

If you work out and are focused on building muscle / leaning out you can also use plant based protein powder, which is what I do. It’s not neccesary but definitely helps you in the gym, whether you’re vegan or not. I get around 80 grams of protein a day. It isn’t hard to get your protein on a vegan diet, but it definitely requires some knowledge, including finding out how much protein you personally need πŸ€—

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So I hope this post helped you guys a bit, let me know if you have any more questions on this topic!

Love,

Lisa

 

How To Eat Plant Based While Traveling

So.. I’m off to Bali next month! Woo! I’m so excited, I’ve heard and seen so many great stories and photos about Bali and I can’t wait to finally experience it myself.

I personally don’t find eating plant based on holiday difficult at all. I’m pretty much happy with everything as long as it’s simple plant based foods. Now, Bali is literally vegan heaven – I definitely won’t be having any difficulties eating plant based there! But I’ve been to Las Vegas, Florida, Italy, and Egypt too and most of these places aren’t really vegan friendly, but I still ate whole food plant based when I was there without any problems basically. So today, I’ll share some tips for you guys!

 

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1. Look up restaurants
Before you leave, look at what kind of restaurants there are at the place you’re staying at. Make sure you’re prepared and know what kind of restaurants they have or if there’s a supermarket near you. This way, you still have plenty of time to figure out where to eat and what to eat. Also HappyCow is a great app to check vegetarian/vegan restaurants!

2. Bring some of your staples
On every trip I went on, I always brought some oatmeal, bananas, more fruits and raw date/nut bars. Especially for the plane ride: Las Vegas and Florida were both about 12 hour plane rides and both 24 hour travels in total, so you definitely have to bring enough food. For breakfast, what I’ve done every time is eat fruit from the buffet of the hotel we’re staying at and then make my own oatmeal with it.

 

2. Go to the local supermarket.
Find out were the local supermarket is and do some groceries. Now, I know sometimes you won’t have a fridge in your hotel room – so you can’t stock up on certain foods. But you can get things like bananas and some other fruits that don’t go in the fridge, or vegetable snacks like tomatoes, carrots, cucumber etc.

 

4. Don’t have high expentations.
You’re probably not going to eat an amazing 3 course vegan meal at every place you go to everyday. To me, that’s fine. When I was in Las Vegas, most of the time for dinner I ate lettuce with some tomatoes, cucumbers and a baked potato or some plain rice. I did go to Whole Foods for lunch a couple of times and had either an acai bowl or just a veggie bowl, that I basically loaded with protein cause I knew I probably wouldn’t have much protein at dinner time hehe. If they had beans I’d ask for beans, but most didn’t have beans that weren’t prepared in butter but hey it’s fine. I also ate at plenty of steakhouses (I went with my mom who isn’t vegan) and as long as you’re content with just simple plant based foods you’ll be fine.

So.. that’s it! I hope you’ve found this helpful. If you’re going on holiday soon, enjoy! Eating plant based abroad really isn’t as hard as it seems.. as long as you know you want to do this 100% and are okay with eating simple foods you’ll be fine. I really can’t wait to go to Bali, I’m so looking forward to all the smoothie bowls and cute vegan / health places there!

 

Love,

 

Lisa

 

What I Eat In A Day

So finally, here it is – a blog post about what I eat in a day! Everything I eat daily is on my Instagram page / story though, but I’ve never posted a full day of eating before so here we go πŸ€—

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6:00AM Breakfast Time

The first thing I always do when I wake up is drink 2 glasses of water while topping my overnight oats. I always wake up suuper thirsty and hungry so I basically run to the kitchen once I wake up hehe. You can find my recipe for my overnight oats -here-.

9:00AM Snack Time

For snacks I usually have a NAKD bar (raw date + nut bar), some fruit and / or a cold pressed juice. I either go to the gym after breakfast or after my snack.

 

11:00AM Lunch Time

For lunch I have a salad / buddha bowl. And no, a 50 calorie salad with just some lettuce and tomatoes isn’t a meal. You can find all the bowls I make on my Instagram page, but I always make sure I have some type of either whole grain / protein source, veggies and fats in my bowls. For example: quinoa noodles, edamame, chickpeas, spinach, cucumber and tahini.

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14:00 Snack Time

Then for a snack, I have oats again! I just love oats so much, they’re my favorite whole grain. I either have some overnight oats or just cooked oats (around 50g) in water with some almond butter. I also snack on some raw veggies and eat some fruit either before my oats or after my oats digested / before dinner time because eating fruit right after cooked foods causes digestive problems and since I have very sensitive bowels – I have IBS – I avoid doing this.

17:00 Dinner Time

And it’s dinner time! I post my dinners on Instagram stories almost everyday and it’s always some type of cooked + raw veggies with a whole grain / protein source and a plant based fat source. I love buddha bowls because you can mix it up everytime and it’s never the same! Example: rice, cauliflower, kale, tahini, cucumber.

19:00 Snack Time
In the evening I just munch on some raw veggies like cherry tomatoes, bell pepper, cucumber, etc. If I’m still feeling a little hungry I’ll have a bowl of oats again or some plain brown rice, but it depends on what I ate that day.
So.. that’s it! Of course the type of veggies, fruits and / or whole grain / protein sources are different everyday but the base is the same. If you’re curious, I eat around 1900-2100 calories a day and my macros are around 65C /20P/15F πŸ€— but honestly if you don’t feel like tracking your intake there’s no need to do it. I just do it loosely some days to make sure I actually get in enough or to watch my protein intake.
So I hope this answered your questions! If you have any more feel free to ask me πŸ™‚

Love,
Lisa

How To Go Vegan – PT 2

So as promised.. here is part 2 of my How To Go Vegan post! You can check tip number 1 and 2 in my previous post.

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3. Get inspired

I personally don’t know anyone in my environment that’s vegan too or at least vegetarian, so I did all research on my own. Through Instagram and Youtube I discovered so many other people who were also vegan and I love taking inspiration from them! But do keep in mind: never copy someone else’s diet on the internet or follow random meal plans. Everybody is different so it’s all about finding out what works for you and your body. Yes that will take time, but it’s so worth it once you know your body and what it needs.
4. Meal prep
I always bring my own meals everywhere I go. Whether I’m going to college or have some appointments and I know I will be out of the house for a couple of hours, I bring my own food. Where I live, plant-based living isn’t popular and there are basically no healthy, plant-based meals for me to rely on when I’m out of the house, so I always make sure I pack my own meals. This is an important one cause nothing is worse than being hungry but having literally nothing to eat.. Always be prepared!

 

5. Enjoy the journey
It’s okay if you slip up a few times in the beginning. Don’t beat yourself up for it. If it was an accident, just move on – the point of veganism is avoiding using animals as much as you can, so if you accidently ate or bought something with animal products in it (for example when they told you it’s vegan but afterwards it’s not) that doesn’t mean you’ve failed and now aren’t vegan anymore. Keep going. You’re trying the best you can and I’m already so proud of you for trying and you can definitely be proud of yourself too.

I hope you found these tips helpful in some way.. If you have any more questions, feel free to leave a comment below, ask me on Instagram or email me!

Love,

Lisa

 

How To Go Vegan – PT 1

So you watched some documentaries or maybe just came across some vegan accounts on Instagram and now you’re thinking about making the switch to veganism.. but how?! Where do you start?

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Firstly: I get it. Going vegan is a huge lifestyle change so it can be kind of overwhelming at first. After doing my research, I went vegan overnight and never looked back.

I was vegetarian for about 2 months but then when I found out animals were harmed for dairy and eggs too, I immediately went vegan. I personally haven’t had any cravings for animal products since going vegan simply because I don’t see it as food anymore, but if you do in the beginning it’s understandable.. so here are 5 tips that will hopefully help you in making the switch!

1. Educate yourself
The most important thing is to educate yourself. Educate yourself on where your food comes from and how it’s made. Documentaries I recommend that highlight the ethical side of veganism are Cowspiracy and Earthlings (I personally haven’t fully watched that one though cause I simply couldn’t.. it is very schocking but eye opening) Documentaries I recommend that highlight the health side of veganism / plant based living are Food Choices, Forks Over Knives, Food Matters and What The Health.

 

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2. Eat enough
Plant foods are way less calorie dense than animal products. If you just simple remove animal products from your diet you’re left with low-calorie plant foods, which is why it is important to “replace” the animal products by for example adding more whole grains, beans, legumes, nuts & seeds to your diet. If you’re not sure if you’re getting enough I recommend counting your calories – just for the purpose of making sure you get enough. Calories should definitely not be your main focus, but if you are new to plant-based eating it can be helpful because it is easy to (accidentally) undereat on a vegan diet even if you think you eat ‘a lot’. Β Also if you work out a lot, counting your protein (at the beginning) and making sure you get enough can be helpful. I remember I used to only get 30 grams of protein a day when I first went vegan 2 years ago, which definitely isn’t enough for anyone and especially for someone who trains 4 times a week! I get around 80 grams now.

The other 3 tips will be in my next post since I felt like this post was getting a little too long πŸ™ˆ so I’ll see you guys in my next post – which will be up soon, probably next week!

Love,

Lisa