--Kat

Hello Kat,

When I was 15 years old as a sophomore in high school I too became vegetarian, and then 10 months later I went vegan. I also ran track and cross-country during my high school years and ran for a year in college after high school.

When I initially became vegan I had a lot of the same concerns about protein intake and specific nutrients needed to help me maintain my athletic abilities and to maximize my athletic potential. Now, ten years later, I am considered the world's most recognized vegan bodybuilder. I went from a 120 lb. non-vegan runner in high school to a 190 lb. competitive vegan bodybuilder.

There are some things to be aware of when you alter your nutritional program in any major way. Keep in mind most people don't know very much about nutrition. Whether they are vegan or not, most people don't know a lot about what is good for them and what is bad for them from a nutritional standpoint. That is the main reason there are so many unhealthy people. Of course there are other contributing factors, but lack of awareness and understanding of sound nutrition is a major key to leading an unhealthy lifestyle.

Vegans can get all required vitamins, minerals, amino acids, fatty acids, and glucose when we eat a wide variety of healthy foods including fruits and vegetables, grains, beans, legumes, nuts, seeds, and other plant-based whole foods providing the healthiest foods for our bodies. I know a lot of people, and I can't think of anyone with a protein deficiency. Not to say that is doesn't exist; I just don't know anyone who does not get adequate protein from their diet. We're always told that vegans and vegetarians will lack protein, but protein is one of the easiest components of nutrition for our bodies to find in food and use for mechanical functions. Nearly all foods have some amount of protein, and some vegan foods are packed full of protein, making it easy to get adequate protein on a vegan diet.

Eating a variety of foods is important. I know you say you are a picky eater and eat little variety. I was the same way when I first became vegetarian and vegan. I mostly ate chips and salsa, bagels, noodles, and just a few fruits and vegetables. Eating primarily raw whole foods is going to be the best thing you can do. Find fruits and vegetables that you like and be sure to include them in your diet as often as possible. They don't have to be raw, but in most cases raw foods will provide the most nutrients. In addition to fruits and vegetables, be sure to eat a variety of nuts, grains, seeds, and protein-rich foods such as tofu, tempeh, seitan, hemp, beans, lentils, and if you like, protein bars and powders, although they are not necessary. If you have any food allergies, you may need to be more creative, but don't feel limited. I also recommend that everyone take a multivitamin. A multivitamin is important because our schedule changes from day to day we may not always take in adequate nutrition based on other events going on in our lives. A multivitamin covers the most essential nutrients found in the foods that we may have missed due to our schedule.

Consuming healthy foods frequently and consistently is also a good idea. Rather than eating large meals only a few times a day, try eating smaller meals more frequently, such as every three hours throughout the day. This will help your body stay nourished all day long and also increase your body's ability to burn fat, as you speed up your metabolism.

Here are a few sample meal programs that I follow. This will give you some ideas of what foods are available and will help increase the variety of your diet. Please note that I am a 25-year-old male competitive bodybuilder so my food intake may be higher than the average person. These plans are to show variety, diversity and meal frequency. Also note that I take in more meal replacement supplements that most people because as a bodybuilder I want to add extra calories to build muscle. Supplements are not necessary but they can help with muscle building and recovery for athletes. These meal plans should also answer the question, "How do vegans get their protein?"

Raw Food Nutrition Program by Robert Cheeke

7AM Bowl of mixed berries (strawberries, blueberries, raspberries, blackberries)
½ grapefruit
2 bananas with natural peanut butter
Multivitamin/
16oz orange juice

10AM Bowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)
2 servings of dates
16oz fruit smoothie with Vega meal replacement powder

1PM Bean/Broccoli salad (Kidney beans, garbanzo bean, broccoli, spinach, snow peas, green beans, carrots, green peppers).
Potato wedges with vegan dressing
16oz fruit smoothie with Vega meal replacement powder
16oz water

4PM Spinach, kale, and cabbage leaves with broccoli, olives, pine nuts, and sliced tomatoes.
Snow peas and green beans
1 large peach or nectarine
16oz water

7PM Large vegetable platter with hummus
Sliced Yams with vegan seasoning
Lentil and black bean soup
16oz fruit smoothie with protein powder and G-glutamine supplement

10PM 2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
2 servings of Seaweed chips
16oz soymilk

Moderate Protein/Calorie Intake Nutrition Program

7AM Fruit smoothie with orange juice, strawberries, blueberries, bananas and Vega Meal Replacement Powder
Bowl of vegan cereal with soymilk
2 bagels with hummus
Multivitamin
16oz water

10AM Raw Food bar (Vega Bar)
1 bowl of citrus fruit
2 servings of protein mix (peanuts, pumpkin seeds, soynuts, granola, sunflower seeds, almonds)
16oz water

1PM 4 servings of marinated tofu
2 yams
Large green salad
16oz natural fruit juice

4PM Vega Meal Replacement Powder mixed with 12oz juice or water
2 bananas with almond butter
16oz water

7PM 4 slices of homemade vegan pizza
Plate of brown rice, green beans, kidney beans, and peas.
16oz chocolate soymilk

10PM 4 servings of seaweed chips
2 servings of pineapple
16oz water

General Bodybuilding Nutrition Program
Grams of protein - Calories

10AM Protein or Meal Replacement shake 15-25 300-500
2 whole pieces of fruit 1 150
16oz water

1PM Tofu-based Meal 10-30 300-600
Bowl of potatoes, broccoli & carrots 10 200
24oz water

4PM Mixed raw nuts, unsalted (cashews, walnuts, almonds) 15 350
Vega, Clif or Odwalla bar 10 250
16oz water

7PM Tofu/vegetable stir-fry (variety of veggies) 25 400
Spinach, lettuce, cabbage salad w/kidney beans/chickpeas 12 280
12oz chocolate soymilk 10 300
16oz water

10PM Protein or Meal Replacement shake 15-25 150-300
Lentil Soup with crackers or wheat bread 15 300
12oz water

Daily totals 205 4,200
108oz water plus water consumed in protein drinks

Protein-Rich Foods: This chart shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.2 to 2.7 grams of protein per 100 calories and the typical adult female vegan needs only 2.3 to 2.9 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Protein Content of Selected Vegan Foods

FOOD AMOUNT PROTEIN PROTEIN (gm) (gm/100 cal)

Tempeh 1 cup 31 9.5
Seitan 4 ounces 15-31 21.4-22.1
Soybeans, cooked 1 cup 29 9.6
Veggie dog 1 link 8-26 13.3-20
Veggie burger 1 patty 5-24 3.8-21.8
Lentils, cooked 1 cup 18 7.8
Tofu, firm 4 ounces 8-15 10-12.2
Kidney beans, cooked 1 cup 15 6.8
Lima beans, cooked 1 cup 15 6.8
Black beans, cooked 1 cup 15 6.3
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 14 6.0
Black-eyed peas, cooked 1 cup 13 6.7
Vegetarian baked beans 1 cup 12 5.2
Quinoa, cooked 1 cup 11 3.5
Soymilk, commercial, plain 1 cup 3-10 3-12
Tofu, regular 4 ounces 2-10 2.3-10.7
Bagel 1 medium(3 oz) 9 3.7
Peas, cooked 1 cup 9 3.4
Textured Vegetable Protein
(TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp. 8 4.1
Spaghetti, cooked 1 cup 7 3.4
Spinach, cooked 1 cup 6 11.0
Soy yogurt, plain 6 ounces 6 6
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Almonds 1/4 cup 6 2.8
Broccoli, cooked 1 cup 5 10.5
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Potato 1 medium(6 oz) 4 2.6

Sources: USDA Nutrient Database for Standard Reference, Release 12, 1998 and manufacturers' information.

Nutrition Guide to common foods

High-Protein Foods

Soybeans
Chick peas
Kidney beans
Adzuki beans
Other beans
Tofu
Lentils
Almonds
Other nuts and seeds
Kamut and spelt
Other whole grains

High-Calcium Foods

Black beans
Chick peas
Soybeans
Pinto beans
Tofu
Cashews
Almonds
Sesame seeds
Molasses
Dark leafy green vegetables
Brazil nuts
Hazelnuts (filberts)
Sunflower seeds
Globe artichokesv

High-Magnesium Foods

Pumpkin and squash seeds
Bran
Almonds
Sesame seeds
Other nuts and seeds
Peanuts
Millet
Whole grains
Dried figs
Molasses
Black-eyed peas

High-Iron Foods

Dried fruit
Molasses
Chick peas
Black-eyed peas
Pinto beans
Whole grains
Sesame seeds
Other seeds
Prune juice
Dark leafy green vegetables
Jerusalem artichokes

High-Zinc Foods

Brazil nuts
Bran
Almonds
Walnuts
Lentils
Lima beans
Black-eyed peas
Other dried peas
Chick peas
Cashews
Pecans
Whole wheat flour
Corn and cornmeal
Spinach
Asparagus

High-Iodine Foods

Seaweeds
Sea Kelp
Iodized sea salt
Dark leafy green vegetables

High-Mineral and Enzyme Foods

Miso
Vegetable juices
Barley green
Wheat grass
Papayas
Seaweeds
Citrus fruit
Tomato juice

High B-12 Foods

Wheat grass
Barley green
Spirulina
Cholorella
Blue-green algae
B-12 fortified foods like texturized vegetable protein (TVP)
Vitamin supplements

Vitamin D

Alfalfa
Chlorella
Blue-green algae
Fenugreek
Sunflower seeds
Coconut
Papaya
Rosehips

Essential Oils

Flax seed/flax seed oil
Olives
Olive oil
Other natural oils
Nuts and seeds
Vegetables
Avocados
Whole grains

Herbs

Parsley
Herb seasonings
Herb teas
Garlic
Onions

--INBF & INBA Bodybuilder Robert Cheeke is the world's most recognized vegan bodybuilder. Visit his website, www.veganbodybuilding.com.