Project Protein: Vegan & Plant Based

Hello Hello!

This is an interesting topic that I’m excited to share with you guys today. I love getting new information from my family and friends ,then doing the research on it and then pass on the news.  Just so we are clear, I am not a certified nutritionist of any sort, just a health conscious individual committed to sharing my own experiences and ideas with others.  So without further ado, lets get to it!

What is  Protein?

In a nutshell , Protein is what build or muscles, bones and tissues. It is also used to build and repair tissues.

Getting Protein

Instead of getting your protein from meats, vegans and vegetarians go for veggies, legumes and non-dairy items.

here are a list of proteins that you can get from other alternatives :

**Side Note: Grams Per Protein Are based off of the serving size provided on the recipes and /or containers.**

Vegetables, Non-dairy milk such as almond, coconut, oat, cashew, soy etc., Quinoa , Tofu (soy Product), Lentils, Beans, Tempeh (soy product), Peanut Butter, Hemp Seeds, Almonds, Cashews, Kale, Spinach, Flax seeds and chia seeds etc.

According to the Plant Based Protein Chart provided on ,  a quarter cup of chia is 12 grams and flax seeds are 8 grams of protein. Almonds have 7 grams and cashews have 4 grams of protein. Beans such as lentils have 18 grams, chickpeas have 29 grams per cup and kidney beans have 43 grams of protein.

Protein Powder

If you can’t get enough protein in your diet throughout the day then protein powder is a good substitute or even an additive.  Sometimes our lives are so packed that food seems like a chore , so instead of skipping out on the nutrition your body needs, ingesting protein powder can provide you the proper amounts of nutrients for a meal in a time convenient way. All you need is the protein powder an a liquid such as juice, non-dairy milk source, or water to blend together for your protein shake.

Picking Out Your Protein

There is a large number of protein powders on the market and deciding which one is best for you is based on your health and diet. For starters lets break down the types of protein powders.

Whey protein is he most common and comes from cow milk and is a byproduct of cheese. There is about 2.1 grams of protein to one cup of Whey.

Casein protein and whey protein make up dairy milk. Casein is extracted from cheese while in the coagulant stage.

Pea Isolate Protein comes from yellow peas and provides all the essential amino acids your body needs to function and is also allergen free.  protein isolate basically means that when the peas are being extracted , they remove everything but the protein to get the most protein out of the vegetable. Protein isolates are about 90-95% protein by weight according to .

My Protein Powder Trials


Since this whole protein powder intake is new to me i’ve only tried out two types of protein brands. Of course, Since I’m now on the vegan journey these proteins will be Dairy free, vegan and plant based.

The First protein powder I  sampled was the Garden Of life Raw Organic Protein with chocolate. This version gives you 22 grams of protein in one scoop. It is also gluten, soy and dairy free! Contains 18 amino acids, and made up of pea protein and brown rice protein.

The second protein I sampled and ended up purchasing was the Sprouts Vegan Protein, also chocolate flavored! Contains 20 grams of protein per scoop for the 17.7 ounce version. This protein is also derived from pea isolate and brown rice concentrate and is also gluten and soy free. I really enjoyed this protein powder due to the smooth texture of the protein and the rich taste of the cocoa. I recommend using coconut milk with the protein for a better more smooth taste!!



I hope this article was helpful and is effective for you in your daily dieting ! Just to reiterate from earlier , I am not a nutritionist just a health conscious individual and newly  practicing vegan who is committed to sharing information about topics of my own interest with others. Please comment, like , subscribe and comment down below what your favorite protein powder is or what you like to mix your protein powder with!


All the best!,

Janelle Joy


** DISCLAIMER: I am not a certified nutritionist nor am I affiliated with any of the links that I provided in the above text. All links and information was found simply by online research and all information can be verified through the individuals own online research as well. ** 





Author: aspoonfullofgrace

Foodie, follower of Christ and amateur writer! My blog is an outlet for me to express my creative thoughts and ideas with the community in hopes that my experiences, topics, and recipes can help better the lives of others.

2 thoughts on “Project Protein: Vegan & Plant Based”

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