I have just celebrated my 19-year raw vegan anniversary, and I’m so proud of this accomplishment. 19-years ago I went raw vegan in one night and I never looked back. Through this lifestyle, I was able to completely reverse my type 2 diabetes hyperglycemia, and it has helped me to become the best version of myself. I’ve had much success with this lifestyle, and I consider myself a well-seasoned pro with nearly 2 decades of experience when it comes to raw food and to a raw vegan lifestyle. I am currently in the best shape and health of my life 19-years later and going strong.

I’ve recently been sharing videos here on YouTube and also on Instagram about my fitness journey. I’ve been upping my exercise game, and I’ve been gaining and putting on muscle. My goal with mixing up my workouts and including strength training has always been to become stronger and to empower myself…and to have a lean, toned body. I feel so good in my body right now.

Just yesterday, I did an FAQ on my Instagram stories, and one of the most popular questions I got was about protein. “Where do you get protein on a raw vegan diet?” And also…“How much protein do you eat in a day as a raw vegan of 19 years?”

I easily consume approximately 65-85 g of protein in a day. This is without trying to do more. I can adjust to get more if needed. I’ve found that I don’t really need more than this.

Most people think you can’t get protein on a vegan lifestyle, much less a raw vegan one…and you TOTALLY CAN. You can easily get all of your protein from plants. There are some incredible studies and resources out there right now showing proof that you can get all of your protein requirements met on a vegan lifestyle. I’m living proof, and I’ll share with you three very simple ways today.

Plants contain all 9 of the essential amino acids that our bodies need as the building blocks for protein. Not only will you get protein by focusing on a whole foods plant-based approach, but you will greatly benefit from all of the vitamins and minerals you’re consuming as well.

My main sources of calories, nutrition, and of course protein, come from fruits, vegetables, nuts, and seeds…with a HEAVY emphasis on GREENS. As a raw vegan, I don’t cook anything. I eat everything in its most natural state possible. Therefore, I do my best to always source organic, fresh, local, ripe, and seasonal when possible. I currently have a garden and work hard to grow most of my food. I follow a high-carbohydrate, low-fat model of eating. I eat lots of fruit and greens throughout the day, often in the form of juices, smoothies, salads, mono-meals, and more.

Raw vegan is a little different from cooked vegan. Cooked vegans will typically get their protein from beans, tofu, seitan, tempeh, vegetables, and other sources. They can also get it from raw sources as well. It really comes down to personal preference, and as I always like to say…IT IS A CHOICE.

When talking about a raw vegan or vegan, most people assume it’s just a diet or that it’s all about the food. It’s not. It’s more than just about what you eat, it’s about HOW YOU LIVE. It’s a LIFESTYLE. Intention is everything. I consider myself a very healthy long-term example of this lifestyle, so I’m here to live as an example and to merely show you that it’s possible…and that you can THRIVE.

I get my bloodwork done every year, and my bloodwork is perfect. I will share an updated blood lab results video with you later this year. You can succeed in getting your protein needs met by eating plant-based ingredients while keeping animals off your plate. I’m here to show you how. Here are 3 easy ways to get your protein as a raw vegan:

GREENS

If you’re eating sufficient greens on a raw vegan lifestyle, you will easily meet your protein requirements. Eat your greens in abundance. I typically recommend consuming two heads of greens a day, whether in a salad or in a smoothie or juice. Get in those GREENS. Two pounds of dark leafy greens in your day will average around 40 grams of protein, depending on which type of greens you’re consuming…AND because it’s a plant-based source you’ll also benefit from the additional vitamins and minerals they contain…and it will be much more easily absorbed and processed by your body than animal protein. EAT YOUR GREENS.

SMOOTHIE BOWLS with added or supplemented protein

People often ask me if I supplement, and yes, I supplement. I supplement not because I’m deficient, but because I want to set a GOOD example and because I always want to cover my bases. You can easily find a balance with supplementation and not be on one extreme or another. My favorite raw vegan protein is from Sunwarrior, and I’ve linked it below. I take their other liquid vitamin and mineral supplements as well, and I really love them. All you have to do is add a scoop of their protein into your smoothies or smoothie bowls, and it’s too easy. I also love adding their supergreens into my smoothies. You can get 15% off your Sunwarrior order using my code and link below. You’ll also need a good high-speed blender or food processor to make your smoothie bowls, and I recommend getting a Vitamix blender. I’ve also linked that below for you as well.

SPROUTS & SEEDS

One of the biggest unsung heroes when it comes to protein is sprouts and also seeds. People often assume that nuts are the main source of protein on a raw vegan diet, but that’s not necessarily true. Consuming greens in abundant quantities will provide you with more protein than nuts. Sprouts are loaded with protein, and also are loaded with minerals as well. Sprouts are an easy way to get your protein because you can eat them alone or add a handful of them to your salads. They are also easy and inexpensive to grow at home in jars on your countertops. I’ve linked my sprouting kit below for those of you who want to try it. As for seeds like hemp, pumpkin, sesame, chia, or flax, they are lower in fat than nuts and are richer in protein as well. I love to blend my seeds in my salad dressings to make creamy creations. Get creative with your salad dressings and add seeds for extra flavor and protein.

While those are 3 easy ways to get protein on a raw vegan diet, I want to say a few more things to ensure you’re on the right path and that you have success…

• Make sure you’re getting in enough calories! If you’re not getting enough protein in your diet, it might be because you’re not consuming enough calories in your day. We live in a big “diet” culture right now, and it’s a simple mistake people make.
• Even fruit has protein…you just have to eat it in enough quantity to get sufficient protein amounts from it. Don’t be afraid of eating fruit. Not only is it rich in vitamins, but yes, it also has protein in it that you can benefit from as well.
• Fitness, strength, and resistance training build muscle….not just what you eat. If you want to change how your body looks, you must also include the proper weight training.
• Lastly, use the tool called Cronometer to help you gauge how much you’re eating in a day. This will help show you how much protein you’re consuming and more, and it will help you reach your goals on your journey.

I have done Cronometer exercises and shown my Inner Circle group many times what I eat in a day and how it reads on Cronometer. If you’re looking for more guidance with this or if you’d like to connect with others like me who are on this path, please join my Inner Circle group. I host LIVE Zoom calls twice a week to answer questions, offer guidance, provide support, and create community. I would love to have you join this intimate space, and that link is in the description below for you.