We keep seeing studies coming out promoting more protein for better health. In fact, many experts (Dr. Layne Norton, Dr. Gabrielle Lyon, and Dr. Mary Claire amongst others) have recommended eating a minimum of 1 gram of protein per pound of ideal body weight. Meaning, if you want to weigh 180 pounds, you should be prioritizing 180 grams of protein per day. I know. It feels like a lot, especially if this is a big shift for you, as it was for me just a few months ago. It’s even more daunting as a vegan. Today I’m sharing some of the ways I sneak in extra protein in the hopes that it will inspire you to add more to your diet. Because after all, who doesn’t want better quality lean muscle, tissue repair, strength, a metabolism boost, and support for our organs as we age?!

This is by no means a full on “what I eat in a day” roundup. Some days have more variety and some days are more basic. Either way, my goal is to hit 100 grams of protein whenever possible, and on days that I do, I feel more energized, my digestion is improved, I am more satiated, and I feel best all around. Let’s start with something I quite literally look forward to the night before – coffee!

coffee with protein + adaptogens – 20 grams

I wake around 4am and hydrate with a glass of mineral water before savoring that first sip of coffee (around 5am). While I love the taste of black coffee, my hormones, blood sugar, and protein requirements have made it such that I need to doctor it up a bit. I’ve been consistently using this brand of coffee with phenomenal results (no shakes or crashes!), and it’s robust and delicious. A few months back, I started adding one scoop of this adaptogenic protein powder to my daily cup. Then I use this tool to make sure I don’t get that gnarly sludge at the bottom of my mug, and it makes the most exquisite frothy goodness. It tastes like a fancy cappuccino made by your favorite barista, and boom, you’re already off to a running head start with 20 grams!

breakfast smoothie – 45 grams

I try to vary the nutrients we add to the smoothie each day, including switching out the protein powders. Sourcing a clean, organic vegan protein is difficult, but not impossible. The one I reach for most is by far and away Truvani (vanilla) – as evidenced by the 49 times amazon tells me we’ve re-ordered it on subscribe and save. It’s not chalky, and I appreciate that it’s made from clean, quality, real ingredients. This smoothie racks up 45 mighty grams in just one glass. Here’s a breakdown of what we add to a simple smoothie and how I stack the protein + aminos:

• 1 cup spinach or microgreens
• 1 cup strawberries
• 2 cups coconut milk
• 1 avocado
• 2 scoops protein

stacked salad – 25 grams

The smoothie satiates so well that oftentimes it is hard to be hungry for lunch. But with my personal well-being goals, and strength training daily, hitting my protein target is key. I like to do a small salad, topped with a Dr. Prager’s “perfect burger” (rates as excellent on Yuka!) along with any other veggies I have leftover in the fridge. I whip up a quick dressing of lemon, organic olive oil, nutritional yeast (a complete protein amino!), and some fresh herbs like chives and dill.

afternoon delight – 10 grams

Despite not being ravenous for lunch, I will never turn down an afternoon treat (morale boost!) and having homemade morsels on hand that are well-blended for well-being really pack a punch. This pumpkin protein muffin hit the spot, plus, it’s an easy one-bowl-wonder!

(protein) pizza night – 25 grams

It just so happens to be my favorite night of the week. For a long while I thought pizza was over for me forever when I found out I was allergic to gluten…then couldn’t tolerate dairy. That just about sent me over the edge. But lo and behold, we’ve found a way around it that all three of us can enjoy. We make “personal pan pizzas” with a Banza (chickpea) crust, Rao’s, some fresh garlic and herbs, Mykonos “mozzarella”, topped with microgreens, nutritional yeast, pumpkin seeds and a bunch of spices. It’s outrageously good.

We hope this gives you a nudge to add more protein to your plate, and if you’re looking for fresh inspiration, we have a round-up on the way with protein packed power-bowls the whole family will love! Be well, kind friend!