It's not hard - and like any "diet" if you eat CRAP you are not going to get the proper nutrition. It doesn't matter if you're Vegan or Paleo. You can still be malnourished. Therefor, I figured it would help anyone curious to see how I went OVER in my protein needs yesterday without the use of tofu, soy, etc. I have nothing against those foods (I eat them) but you don't need them to eat enough protein.
Let's start with how much protein one actually needs. Not what any "diet plan" will tell you to lose weight, but what the CDC recommends.
Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. (source)
Yesterday I ate 62 grams and it was 14% of my daily intake of calories. (1,746 - I also worked out for 1 hr - 600 calorie burn)
Here is what I ate yesterday, and just a heads up, I ate a bit less than I usually do during the day. It was hot as balls in NYC and my appetite just wasn't what it usually is.
Smoothie: 16oz coconut water, 2 small bananas, 1/2 mango, 1/2 passion fruit, 1 cup mixed berries
1 cup spaghetti squash, 2 cups homemade veggie tomato sauce, 1/4 cup Nutritional Yeast (B12 bitches! - 1 tablespoon has 40% of daily need - you can do the math on that one!)
3 flour tortillas, 1 cup wild rice, 1 cup refried beans, 1 cup pinto beans, 1/2 avocado, 1 tomato
(cilantro, lime juice, jalapeno, and spices.)
So that right there was all 62 grams of protein - 14% of my daily intake. Not bad!
This post mind you, is not saying that I am perfect. I am fucking overweight. But I've been eating this way for 3 months and lost about 14 pounds. I'm full all the time, and I'm not craving carbs - because I'm eating them when I please! I'm also not cutting calories and walking around like a hangry zombie.
Lesson of the day: Don't fear the carb!
Here is the Today Show segment. On B12 - they say B12 is only naturally found in animal products. Not technically true - it's in Nutritional Yeast. Shake that shit over everything. And FYI - animal protein is only high in B12 because the farmers inject the animals with it. Back in the day, when our soil was plentiful - it was high in B12 and the animals ate the grass. Hence themselves being B12 sufficient. NOW, our soil is depleted and fucked from all the factory farming, so the animals technically are not naturally high in B12. I know, it sucks being lied to!