Tag Archives: vegan

8 Mouthwatering Paleo-Vegan Breakfast Wraps

15 Apr

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What is a Pegan Diet? It is a hybrid of the paleo diet and a vegan diet, taking the best of both worlds and combining them together! I take the completely vegan (no meat, dairy or eggs) approach, and apply the best paleo recommendations for max benefits! 🙂 Focusing on: real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives.

Colleen’s Pegan DOs:

Fruits and Vegetables: Organic green vegetables like leafy greens, bok choy, Brussels sprouts, cauliflower, kale, spinach, asparagus, romaine lettuce, and organic low sugar fruits like berries.

High-Quality Fats: Olive, coconut and avocado oils, in addition to avocados, hemp seeds, chia seeds, almonds, walnuts, pumpkin seeds, olives, Brain Octane, and daily algal oil for omega 3’s from a supplement or from a culinary oil like Thrive. 

Healthy Grains: Reach whole grains, such as quinoa, buckwheat, brown rice or forbidden rice. Keeping this to a very minimum, 1 serving/day max. A traditional paleo diet would not allow for grains. If you include hemp seeds, and even a protein powder like Vega one then will have an excellent essential amino acid profile while still limiting, or eliminating grains.

Beans and Lentils: A nutritional powerhouse and great source of protein. Choose only sprouted beans and lentils. A traditional paleo diet would not allow this, but vegans need beans and lentils in their diets.

Colleen’s Pegan DON’Ts:

Sugar: Added sugar should be kept to a minimum, if not completely eliminated. Watch out for sneaky sugars, even in the forms of agave, maple syrup and coconut sugar. A lower carbohydrate, low glycemic load is what to aim for. Sugar subs like Lakanto is a great alternative.

Gluten: Gluten free grains are recommended when following a pegan diet.

Dairy: On a vegan and paleo diet there is no dairy allowed! There are plenty of substitutes!

Franken-Foods: No processed vegan meats allowed! No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners. No vegetable oils like canola or safflower. Choosing organic, non-GMO foods whenever possible.

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Here are 8 easy Pegan Wraps I created that you can make for breakfast, or enjoy at any time of the day! All wraps are made with Seite Almond Flour Tortillas. Click on the underlined ingredient to learn where you can buy it, or how to make it!

1.Fat-Adapted Wrap:

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2.Galaxy Wrap:

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3.Crunch-Wrap Supreme:

  • Organic Roasted Red Pepper Hummus, Heirloom Tomatoes, Organic Avocado, Watermelon Seeds

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4. Fermented Wrap:

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5. Forest Wrap:

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6. Lizard Wrap:

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7. Buddha Wrap: 

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8. Bob Evans Wrap:

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Which one is your favorite????!!!?

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❤ Colleen Poling, RD

One Bowl Dark Chocolate Walnut, Pecan, Banana Bread. Vegan, GF, No Sugar Added

3 Apr

Banana Bread

Ingredients:

Directions:

  1. Preheat oven to 350 degrees. Line 4×8 -inch loaf pan with parchment paper. 
  2. In a food processor blend together all ingredients except pecans and walnuts. Pour Batter into lined loaf pan.
  3. Add nuts on top and cook in oven for 60 minutes or until fork inserted in center comes out clean.
  4. Let cool. Slice, Serve and enjoy! Works great as a snack in between meals!

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No Sugar Added, GF, Vegan Sweet Potato Muffins with Blueberry Coconut Whipped Cream

28 Mar

 

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Ingredients for Muffins

  • 1.5 cups organic gluten free oat flour (gluten free oats ground into a flour)
  • 1/2 cup organic almond flour
  • 1/2 cup Lakanto Monkfruit Sweetener 
  • 1 T baking powder
  • 1 tsp organic cinnamon
  • pinch sea salt
  • 1 cup mashed organic sweet potato
  • 2 T shredded organic carrots 
  • 1 cup cashew milk unsweetened 
  • 1 flax egg 
  • 1 tsp organic vanilla extract
  • 6 T smooth organic almond butter

Ingredients for Whipped Cream

  • 1 14-ounce can (414 ml) organic full fat coconut milk
  • 1/4  cup Lakanto Monkfruit Sweetener 
  • 1 tsp organic blueberry powder
  • 1/2 tsp organic vanilla extract

Directions for Muffins:

  1. Preheat the oven to 350 degrees and lightly grease 12 muffins tins with organic coconut oil.
  2. In a high speed blender, combine all your ingredients and blend until a fine batter is formed. If your nut butter is not smooth enough, you may want to melt it slightly beforehand.
  3. Divide the batter amongst the muffin tin and bake for 25-30 minutes. Ensure you check by inserting a skewer and once clean, they are done.
  4. Remove from oven and allow to cool in muffin tin for 10 minutes, before transferring to a wire rack to cool completely. Once cooled, top with whipped cream (below).

Directions for Whipped Cream:

  1. Chill your coconut cream or coconut milk in the refrigerator overnight, being sure not to shake or tip the can to encourage separation of the cream and liquid. 
  2. The next day, chill a large mixing bowl 10 minutes before whipping.
  3. Remove the coconut cream or milk from the fridge without tipping or shaking and remove the lid. Scrape out the top, thickened cream and leave the liquid behind (reserve for use in smoothies).
  4. Place hardened cream in your chilled mixing bowl. Beat for 30 seconds with a mixer until creamy. Then add vanilla, blueberry powder, Lakanto, and mix until creamy and smooth – about 1 minute. Taste and adjust sweetness as needed.
  5. Use immediately or refrigerate – it will harden and set in the fridge the longer it’s chilled. Best if devoured in a couple days! Enjoy! 

❤ Colleen Poling, RD

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Low-Sugar Strawberry Almond Oat Pizzas. Vegan+GF

31 Jan

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Reducing the amount of added sugar in your diet is one of the best things you can do for yourself. Even if you just reduce it 10%, it can have a significant effect on your health! Reducing the added sugar in your diet can lower blood pressure, cholesterol, triglycerides, decrease risk of heart attack, keep your brain sharp, decrease risk of developing dementia, keep skin looking younger and clearer, lower your risk of diabetes, reduce certain cancers, fewer cavities, balance hormones, reduce anxiety, give you more energy, help you maintain a healthy weight and have fewer crashes!! I highly recommend to challenge yourself, and start reducing the added sugar in your diet today!! Know though, that it is possible to go through a type of withdraw from added sugars, and it can take a week to start feeling better.

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So, what is a person with a sweet-tooth to do? No worries, you can still enjoy yourself! Check out this delicious low-sugar recipe:

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Low-Sugar Strawberry Almond Oat Pizzas:

Ingredients:

Directions:

  1. Blend Oats, almond flour, baking powder, oil, Lakanto and salt into a food processor until cookie-dough consistency.
  2. In a 9 inch circular pan lined with parchment paper, press down the dough evenly.
  3. Top with Jam, and evenly coat to desired thickness
  4. Bake at 350 degrees for 20-25 minutes or until crust lightly browned.
  5. Once cool, cut into pizza pieces!

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❤ Colleen Poling, RD

The 411 on Protein

16 Dec
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Ally Kuehn Kuehnhealth

About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

Why Protein?

Protein is an essential nutrient that everyone needs in their diet. No if, and’s, or buts about it, because its such an important energy source for your body! It’s involved in muscle, hormone, blood, skin and bone development. Fun fact, hair and nails are mostly made up of protein! How much protein do we need to consume daily? According to the DRI (Dietary Reference Intake), 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For an average male who is sedentary  this calculates to about 56 grams per and 46 grams per day for the average sedentary woman.

I personally am adopting a more plant based lifestyle. In the beginning stages of transitioning, I was personally so closed minded. My thoughts were “I couldn’t eat meat, welp there goes all my good protein”. Now, through the help from my nutrition and dietetics professors at Ohio University I was able to see that protein is in so many various food sources. Which blew my mind! Now, I get to share all of my knowledge with all of you!

Say What?

When people think about protein, they think meat, beans, and nuts.  Contrary to popular knowledge fruits and vegetables are sources of protein too! Fruits provide less protein than vegetables, but, are still a good source of protein! Who knew? I researched some of the top five high protein fruits:  thumb_600

  • Blackberries
  • Guava
  • Dried Apricots
  • Raisins
  • Dates
  • Any Many More Fruits!

 

Its very important to your body to consume adequate amounts of protein. I have attached a very informative info graphic to assist in the explanation of good sources of protein!

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How can you add more of these protein sources to your diet?

This is very achievable for everyone! From the tips from the ” Be Creative” portion of my last post called How to Start Food Budgeting with Less Than $100 A Month. Get inspired and add these alternative protein sources to your meals today!

Are you making rice for your taco night? Maybe add some beans, or switch to quinoa “fried rice”  Click here for an awesome recipe! (for vegan version subtract the eggs).

Are you making a salad? Add some crunchy pumpkin seeds, fresh spinach, kale, or mushroom for some added protein to that delicious salad!

In the morning, jazz up your toast with some almond butter! Maybe add  a little healthy monounsaturated fat to your toast  from avocados!

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Who to talk to about protein if you still need more assistance!

Consult with Nutrition Translator Colleen Poling RD, or a registered dietitian in your local area. With the new year coming up, a healthier you will never go out of style! Invest in your self this year and seek out some assistance from a Registered Dietitian.

❤ Ally Kuehn

 

 

 

Top 15 Quick and Easy Vegan Snacks

4 Dec

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One of the most frequent questions I get during my nutrition counseling sessions is “What are some quick, healthy snack ideas?” It is a really good idea to have a snack between meals to spread your calories evenly throughout the day. Don’t let yourself miss breakfast, eat a small lunch and have no snacks….because by the time dinner comes around you will be starving! We all know that ALL HELL breaks loose when the blood sugar drops and “hangry” sets in!! Be sure your snacks are a combination of a complex carbohydrate, protein and a healthy fat. Be careful of too much added sugar in your snack! Click on the snack discription under the picture to take you to where you can buy in online! 
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Mountain Gold Superfood Blend with extra added Almonds

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Tiger nuts and Fresh Fig

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Sunwarior Protein Bar

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Avocado with Chickpeas and Sriracha

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Sweet Potato with Toasted Pecans, Walnuts, Cinnamon and Lakanto Maple Syrup

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Pistachios, Almonds and Fresh Berries

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Sunwarrior Protein Powder mixed with Unsweetened Flax Milk 

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Peanut Butter stuffed Dates dipped in melted Lakanto Sugarfree Chocolate 

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Granola with Flax Milk

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Ginger’s Healthy Habits Trail Mix

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Lupini Beans Pack

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Kona Coffee Macadamia Crunch Snacks

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Sprouted Watermelon Seeds

Happy Snacking! ❤ Colleen Poling, RD

Top 15 Plant-Based Proteins

6 Oct

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walnuts

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tofu

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quinoa

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Protein Pumpkin Smoothie Bowl with Pumpkin Bread (vegan, GF)

3 Oct

October is here! That means all things PUMPKIN! Check out my new recipes to spice up your breakfast!

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Protein Pumpkin Smoothie Bowl (V+ GF)

Ingredients: 1 serving

  • 1/4 cup pumpkin puree
  • 1 cup frozen banana pieces
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon almond butter or peanut butter (salt-free and unsweetened)
  • 1 scoop vegan vanilla protein powder
  • 1/2 teaspoon vanilla extract
  • 1 medjool date, pitted
  • 1/4 cup coconut milk (full-fat canned)
  • 1/2 cup ice
  • 1/4 cup cashews
  • 1/2 cup water

 Instructions:

  1. Place all ingredients in a high speed lender or small (4 cup) food processor. Blend, using the spatula to mix, adding water as necessary until you reach the consistency of frozen yogurt. 
  2. Empty into a bowl and top with whatever you like. I suggest chia seeds, hemp seeds, ground flax seeds, pomegranate seeds, raw cacao nibs, and pecans

Paleo Pumpkin Bread (V+GF)

 

Ingredients: (makes 2 loafs)

  • 1.5 flax eggs (1.5 Tbsp flaxseed meal + 4 Tbsp water)
  • 1/4 cup olive oil
  • 1/4 cup maple syrup, or agave syrup 
  • 3/4 cup pumpkin puree
  • 2 Tbsp mashed ripe banana 
  • 1/2 cup Lakanto Monkfruit zero calorie sweetner
  • 1/2 tsp sea salt
  • 2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1 tsp pumpkin pie spice 
  • 1/2 cup water
  • 1 cup gluten free rolled oats
  • 2 cups almond flour
  • 3 Tbsp pecans to top or mix in
  • Lakanto Chocolate mixed in if desired

Instructions:

  1. Prepare flax eggs in a large mixing bowl and preheat oven to 375.
  2. Prepare 2 loaf pans by lightly greasing or lining with parchment paper.
  3. To flax eggs add pumpkin, mashed banana, agave or maple syrup, olive oil and whisk to combine.
  4. Next add coconut sugar, baking soda, salt, cinnamon, pumpkin pie spice, and whisk.
  5. Add water and whisk again.
  6. Add oats, almond flour and stir. If it appears too wet, add in another couple Tbsp of oats or almond flour. 
  7. Scoop into loaf pan and top with pecans
  8. Bake for 40-45 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean.

20 Documentaries That Will Change You

3 Dec
I am obsessed with learning. Learning makes a person more open minded. Learning helps a person think critically. Learn more about the world with these awesome documentaries. Some can be found streaming on NetFlix, and some for free on Youtube.
1.Blackfish
BLACKFISH tells the story of Tilikum, a notoriously aggressive orca that killed three people while in captivity. Director Gabriela Cowperthwaite uses shocking footage and emotional interviews to present a convincing case against keeping these wild animals for human entertainment.
2.Cowspiracy
COWSPIRACY: The Sustainability Secret (http://cowspiracy.com) is a groundbreaking feature-length environmental documentary following an intrepid filmmaker as he uncovers the most destructive industry facing the planet today, and investigates why the world’s leading environmental organizations are too afraid to talk about it.
3.The Truth About Cancer: A Global Quest 9 part Documentaries Series
Advanced doctors “Tell All” about how their patients are treating and beating cancer in this original docu-series.
4.Vanishing Of The Bees
This documentary takes a piercing investigative look at the economic, political and ecological implications of the worldwide disappearance of the honeybee.
5.What’s For Dinner?
<p><a href=”https://vimeo.com/73461798″>WHAT'S FOR DINNER? Official Trailer</a> from <a href=”https://vimeo.com/brightergreen”>Brighter Green</a> on <a href=”https://vimeo.com”>Vimeo</a&gt;.</p>
What’s For Dinner? is a short documentary that provides a unique look into the rapidly growing consumption of meat and other animal products in China. Through interactions with a range of people within Chinese society, the film examines the impacts this monumental dietary shift is having in terms of sustainability, climate change, public health, food security, and animal welfare.
6.Fruit Hunters
A film about fruit-inspired lust, obsession and adventure.
7.The True Cost
The True Cost is a documentary film exploring the impact of fashion on people and the planet.
8.Damnation
This powerful film odyssey across America explores the sea change in our national attitude from pride in big dams as engineering wonders to the growing awareness that our own future is bound to the life and health of our rivers. Dam removal has moved beyond the fictional Monkey Wrench Gang to go mainstream. Where obsolete dams come down, rivers bound back to life, giving salmon and other wild fish the right of return to primeval spawning grounds, after decades without access. DamNation’s majestic cinematography and unexpected discoveries move us through rivers and landscapes altered by dams, but also through a metamorphosis in values, from conquest of the natural world to knowing ourselves as part of nature.
9.Fed Up
This is the movie the food industry doesn’t want you to see. FED UP blows the lid off everything we thought we knew about food and weight loss, revealing a 30-year campaign by the food industry, aided by the U.S. government, to mislead and confuse the American public, resulting in one of the largest health epidemics in history. From Katie Couric, Laurie David (Oscar winning producer of AN INCONVENIENT TRUTH) and director Stephanie Soechtig, FED UP will change the way you eat forever.
10.Forks Over Knives
FORKS OVER KNIVES examines the profound claim that most, if not all, of the so-called “diseases of affluence” that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.
11. Bite Size
Bite Size tells the stories of 4 kids around the country as they embark on a journey to become healthier and lose weight. All it takes is someone to believe in you and the will to try.
12.Vegucated
Part sociological experiment and part adventure comedy, Vegucated is a award-winning documentary that follows three meat- and cheese-loving New Yorkers from different backgrounds who, for six weeks, adopt a vegan diet and a whole new way of thinking about food.
13.Tiny
What is home? And how do we find it? TINY follows one couple’s attempt to build a Tiny House from scratch with no building experience, and profiles other families who have downsized their lives into houses smaller than the average parking space. Through homes stripped down to their essentials, the film raises questions about sustainability, good design, and the changing American Dream.
14.The Harvest
THE HARVEST/LA COSECHA is the story of the children who work 12-14 hour days, 7 days a week to pick the food that we eat.
15.Dive
Follow Jeremy Seifert and his circle of friends as they dumpster dive in the back alleys and gated garbage receptacles of L.A.’s supermarkets. In the process they uncover thousands of dollars worth of good food and an ugly truth about waste in America: grocery stores know they are wasting and most refuse to do anything about it.
16.Bananas
Juan “Accidentes” Dominguez is on his biggest case ever. On behalf of twelve Nicaraguan banana workers he is tackling Dole Food in a ground-breaking legal battle for their use of a banned pesticide that was known by the company to cause sterility. Can he beat the giant, or will the corporation get away with it?
17.Soul Food Junkies
Baffled by his dad’s reluctance to change his traditional soul food diet in the face of a health crisis, filmmaker Byron Hurt sets out to learn more about this rich culinary tradition and it’s relevance to black cultural identity. He discovers that the love affair that his dad and his community have with soul food is deep-rooted, complex, and in some tragic cases, deadly. Through candid interviews with soul food cooks, historians and scholars, as well as doctors, family members, and everyday people, Soul Food Junkies puts this culinary tradition under the microscope to examine both its benefits and consequences. Hurt looks at the socioeconomics of predominantly black neighborhoods, where it can be difficult to find healthy options, and wonders if soul food has become an addiction in his community.
18. Sushi The Global Catch
From Texas to Seattle and New York to Moscow, the demand for sushi, a cuisine formerly found only in Japan, has grown exponentially and a multi-million dollar industry has been created to support it. In a rush to please a hungry public, the expensive delicacy has become common and affordable, appearing in restaurants, supermarkets and even fast food trailers. The traditions requiring 7 years of apprenticeship in Japan have given way to quick training and mass-manufactured solutions elsewhere. This hunger for sushi has come at a price and has the potential to upset the ecological balance of the world’s oceans, leading to a collapse of all fish species.
19.The Rise of the Suberbugs Resistant to Antibiotics
The nightmare is here. Rampant use of antibiotics coupled with an explosion in global travel has led to superbugs spreading worldwide. Join us as we step into the lab with leading experts and listen to shocking stories of the health implications. Let’s face up to the horror of antibiotic resistance before it’s too late, as once a superbug gets out, there may be no stopping it….An authoritative, timely film, on an issue we ignore at our peril.
10.Planeat
A group of leading international scientists, doctors and professors have spent their lives trying to find out what is the best way to eat. A pattern has begun to emerge in their research, which shows that our animal-based diets are the cause of our most challenging health and environmental problems. Having to battle against their own beliefs, and those of the institutions they worked for, they have come up with a solution that will change peoples lives forever. They share their ideas on how we can not only prevent prevalent diseases like cancer and heart disease but also cure them. And also how applying the same principles can dramatically reduce our greenhouse gas emissions, at the same time as providing more food for the planet. In accordance with this scientific evidence, pioneering farmers and chefs around the world are discovering new ways to produce and prepare the food we should be eating.

What You Need To Know About Amino Acids

1 Nov
All cells in the body contain protein. There are proteins in cartilage, ligaments, bones, hair, skin, and hemoglobinnails called structural proteins. There are pigment proteins such as melanin that determine the color of your eyes, hair and skin. There are clotting proteins that are needed to clot our blood. Certain hormones such as insulin is a protein that acts as a chemical messenger, which regulates body processes and responses. Enzymes are proteins. There are transport proteins such as hemoglobin, which transports oxygen to the tissues. And of course we all know that proteins make up the muscles, which enable us our muscles to move.
Amino acids are the building blocks of protein. Think of amino acids like charms on a chain to aminoacidsmake a Pandora bracelet. There are 20 different amino acids that can make up these bracelets. There are 9 amino acids that must be supplied by the diet. These are considered essential amino acids. The body can make the rest of the 11 amino acids. However, under certain conditions some nonessential amino acids can become essential.
Where should we get our essential amino acids? How can we be sure we are getting enough of the essential ones? If we are vegan, do we need to combine different plant sources together?
Nearly ALL foods contain some protein, but no natural food is 100% protein. That is right, even strawberries contain protein! Animal products contain high amounts of the 9 essential amino acids. Plants contain all the 9 essential amino acids, but may be lower in one.
Does this make plant protein inferior?? NO! because the plants do contain all essential amino acidsenhanced-buzz-11128-1382560211-18, just some in lower amounts. Technically they ARE complete.
As long as your body is getting as much protein as it actually needs, it doesn’t matter what form the protein comes in. It is VERY easy to get enough each day. More is NOT better. And keep in mind that animal protein contains cholesterol and saturated fat.
Think about it. If you’re shopping for a car and one goes 200 miles an hour and the other goes 400, does it really matter which one you get, since the maximum speed limit is 80 mph? If you can get enough protein through plants then why get more through other sources? Not to mention too much protein has adverse effects.
Do we need to combine different plant protein sources each meal if we do not eat meat? No, most vegans and vegetarians eat a variety throughout the whole day. Check out this quote: “You may have heard that vegetable sources of protein are “incomplete” and become “complete” only when correctly combined.PlantBasedProtein Research has discredited that notion so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.”
Andrew Weil, M.D
This begs the question: Why are we singling out protein????? Meat can be called an incomplete vitamin or mineral…..it deficient in many vitamins and minerals. And most certainly deficient in antioxidants and fiber. Plants at least have small amounts of all essential amino acids. So why don’t the authorities ever caution us that we need to combine various foods to get a complete vitamin, enough antioxidants or enough fiber? 
How much protein do you need each day? If you are an average American all you need is 0.8 grams per kilogram of bodyweight. If you are a 150 pound woman that equals to only 55 grams per day. Very easy to get from a vegan diet. If you are a serious endurance athlete or strength-training athlete you may need 1.2-1.8 grams per kilogram of bodyweight. It is never necessary to go over 2 grams of protein per kilograms of bodyweight.
Interested in increasing your muscle mass? More protein isn’t always the answer. Remember to increase total calories and not just protein to support larger muscle mass. Generally speaking, add about 200 calories more per day. It is best to get most of the extra calories from carbohydrates, as these lead to insulin being secreted and insulin is anabolic. We must also have enough carbohydrate stores to prevent the breakdown of protein for energy. And remember we must also strength train or forget it…it those extra calories and protein= fat!!
If you have questions about the sources of my information please do not hesitate to ask. 
Colleen Poling, RD, LD- The Nutrition Translator 

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