The Kenzai community welcomes many vegetarians and vegans, but when they first encounter the Kenzai nutrition plan, we're inundated with concerned messages asking whether there's been a glaring omission on their diet sheets.Meat eaters of course get a fixed quota of protein which they get from lean meat or seafood. But on the vegetarian diet sheets there's no mention of protein as a food category so naturally our non-meat-eaters get confused and concerned.
“No pulses, no soy, no nuts, no beans? But where's my protein coming from?"
The answer is that protein is found in a multitude of natural foods, particularly vegetables. You just need to know where to look. To make life easier for our non-meat-eaters, here’s a quick cheatsheet of some of the top Kenzai-compliant protein sources. There's life beyond lentils!
Note: the following vegetables are measured in protein content per 100g.
PROTEIN CONTENT PER 100g
Baked potato (with skin): 2.5g
Green cabbage: 2.4g
Green beans: 2.1g
Sweet potato: 2.0g
Eggs: 6g per one egg
Low fat milk: 3g per 100ml
In today's world of fresh, plentiful food sources, it's actually quite hard to be deficient in protein. A balanced diet with a broad spectrum of flavors and colors will get you far!
Patrick Reynolds // Kenzai Founder