How To Get 100g Protein on The Endo Diet in a Day

 

“I’m really having trouble eating enough protein on the endo diet. Especially breakfast since I’m not eating eggs. Any suggestions? I’m trying to reach at least 75 grams of protein a day.”

his was a question posted in my group. When it comes to a plant-based diet, there is little topic that rears its big
green head more than protein.

Ask most people what they think of as protein, and they’ll tell you meat, fish and dairy.

If you then look at vegan products, you’ll find tofu, processed soy mince and other soy products promoted as vegan protein alternatives.

Soy is not featured on the endo diet. More on that here (post coming soon).

What’s a person to do? Well, let’s break it down and look at the protein content of typical ingredients used on the endo diet and see how we can achieve 100g of plant-based, non-soy protein.

A ‘day in the life’ if you will.

…But just before we dive into consuming protein, let’s touch base on how much protein we actually need per day.

How much protein do we actually need?

Calculators at the ready, the DRI (Dietary Reference Intake) of protein per body weight is:

  • 0.8g of protein per kilogram
  • 0.36g of protein per pound

This is your basic need.

For an active person, the general consensus is more around the mark of:

  • 1.6-2.2g of protein per kilogram
  • 0.7-1g of protein per pound.

E.g. So at 60kg, I would require 48g of protein per day (sedentary) or 96-132g of protein per day (active).

Once you work out your “metrics” and familiarise yourself with the protein content of plant-based foods, it no longer seems like some challenging conundrum concocted by The Crystal Maze to baffle and befuzzle and is pretty achievable.

Below is how you get can 100g in a day. I’ve gone with 100g as this is an easy figure for you to adjust.

The skinny on healthy fats

At 5ft 8″, 60kg is my optimal weight (since lean muscle mass is a priority in climbing, which I do).

I ‘m sharing my composition as I know you’ll get your family and friends setting upon you with, “Well look at all of those nuts and nut butters; you may be getting protein but what about all of that fat?”

…And it’s a fair question. (Unlike the classic, “Well what are you going to live on – rabbit food?” Oh har har, I hadn’t heard that one before. You are soooo original and hilarious.)

That said, fats are really a topic for another post (spoiler alert, it will be titled something along the lines of “Don’t Ostracize Fat”), however,  I will say I have never, ever, had a problem with excess body fat and my life is a tahini-fest.

Fats are crucial for both brains and beauty; for brain function, for achieving optimal body composition (ironic hey given their bad press) and for the health of your skin, nails and hair.

*This post is strictly informational and not intended as medical or nutritional advice,
nor as a substitution for medical, not nutritional advice. Got it?

Breakfast

Vegan ‘Cheesy’ Chickpea Omelette = 37g plant-based protein

Protein boosting ingredients: 

  • 1 cup chickpea flour = 20.6g 
  • 1/3 cup nutritional yeast = 10g 
  • 1 cup cooked spinach = 5.3g 
  • 1/2 cup cooked mushrooms slices = 1.7g

Go here for the full recipe & instructions (coming soon)

Lunch

Protein Power Smoothie = 32g+ plant-based protein

Protein boosting ingredients: 

  • 1 x 30g serving of pea protein powder = 24g
  • 2 tbsp chia seeds = 4g 
  • 1 tbsp almond butter = 4g 
  • Alternatively, you could use hemp powder (14.7g protein per 30g serving) and hemp seeds (7.3g protein per 2tbsp)

Create a smoothie with 1-2 servings of fruit or berries and whatever greens you’d like.

To feel fuller, I’d use a banana and perhaps some cooked (and cooled) quinoa (more protein too), for a lighter option, I’d go with the berries (these can be frozen berries which are often more affordable). Other fruits can include pineapple (aids digestion), kiwi etc.

Greens can include spinach, lettuce, celery, cucumber etc. 

For on the go, you can make your smoothie in the morning and store in a sealed container. Alternatively, you can make the night before and freeze. Then sip it as it thaws. 

Go here for the full recipe & instructions (coming soon)

Dinner

Bounty Bowl = 34.9g+ plant-based protein

Protein boosting ingredients: 

  • 1.25 cup cooked quinoa = 10g 
  • 1/2 cup lentils = 10g 
  • 1 tbsp hempseed to top = 3.3g 
  • 1 tbsp tahini (dressing) = 2.6g 
  • 1 cup cooked  broccoli = 9g
  • The vegetables and any nut or seed toppings will also provide extra protein.

You can configure a bounty bowl however you’d like. The general idea is to have a portion of each: 

  1. Lentils, chickpeas or beans
  2. Quinoa, wild rice, brown rice, millet 
  3. Sweet potato, squash, parsnip
  4. Variety of salad/veg
  5. Sprouts, nuts, seeds
  6. Dressing or dip

You can use the Cruciferous Crunch with Mustard Tahini Dressing recipe and swap the sweet potato chunks for lentils and quinoa. I’ll post this version as a complete recipe when I can.

Snacks

I have included the snacks in the total, however, protein-snacks could include;

 

  • Energy balls (as pictured)
  • Kale crisps
  • Nuts, toasted and seasoned with Himalayan salt
  • Spicy roasted chickpeas

All in a days work

All in all, this tallies up to  103.9g+ of plant-based protein. Smashed it!

For more ways to add protein to your day, check out my post 10 Ways To Get 10g of Protein on a Plant-Based Diet!

Protein references: Nutrition Data or product packaging

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