I’m looking for a vegan sandwich protein recipe that is more of a whole food than the highly processed food that is often found in stores. So far, I’m going to try out lentil patties. I figure I can freeze a batch and stick them in the air fryer as needed. Any other ideas?
It’s 0.8 - 1 g protein per kg body weight (for a normal BMI) if you are not doing excessive workouts or being pregnant for example.
You know that other dietary associations than the USDA exist in other countries, right? They pretty much are consistent with this guideline.
So if you weigh 73kg and hypothetically ate nothing but Spaghetti, you’d get the recommended amount of protein (1g/kg) by eating 2000 calories.
I know you’d need other sources for a full protein profile, but the amount doesn’t seem like an issue at all.
Sorry for the late reply…
Grains are pretty high in protein content. However, oils (e.g. fried foods), sweets and fruits and often pretty low in protein. If you are eating a “what ever I crave” vegan diet with processed foods mixed in, you will easily land below that threshold.
For example, my wife tracks her food sometimes (for a couple weeks each) and she often lands below her recommended target. She is not eating badly but also not suuuper clean and still, she often does not reach her recommended protein amount.
Bottom line is: You can easily be eating “not enough” protein. However, most of the time it will not lead to big problems. But in the long run, this might get problematic. Every person - vegan or not - has to plan their diets well and think about what they eat at least a little. “Being vegan” is not a magic wand of nutrition. We still need to consider what we eat every day.