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1. 

   Private Member  |  October 31, 2017 @ 4:33 pm

   Hi Zuzka! Is there enough protein in this meal?

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     Private Member  |  October 31, 2017 @ 7:04 pm
     lake tahoe, nv, usa

     We need only 10% of our calories come from protein. Any excess protein is peed out or converted into fat. People nowadays (in fitness especially) focus too much on protein not knowing that overload of it stresses the kidneys and bones. There’s plenty of protein in plant based diet. As a matter of fact there’s no such thing as protein deficiency for as long as you’re eating enough calories from plant based foods.

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       Private Member  |  November 5, 2017 @ 7:52 pm
       santa cruz, ca

       I love you, Z. Thank you for your valuable health education! This is so true.

2. 

   Private Member  |  November 3, 2017 @ 8:54 am
   velka polom, czech republic

   Hi Zuzka, I am getting a bit confused with the never ending protein topic. I know that we get some protein from a plant based diet as well but most articles say that we should add some sort of protein into each meal and snack. Sometimes I get really overhelmed with this. Would you be so kind and share your thoughts and knowledge by doing a coffee talk or maybe an article on the protein consumption please? I would like to hear your thoughts regarding this. Thank you xoxo

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     Private Member  |  November 5, 2017 @ 7:35 pm
     lake tahoe, nv, usa

     When you’re on a plant based diet, you have to pay attention to the quality of the protein not so much to the quantity. If you’re eating whole foods that you prepare at home and you have a good variety, then it’s almost impossible to have protein deficiency. The problem that vegetarians or vegans mostly face is lack of lysine – an essential amino acid and lack of lysine can cause some damage. Animal products have all the essential amino acids, but plant based foods don’t. The plant based foods containing lysine should be therefore eaten on a daily basis: quinoa, pistachios, watercress just to name a few. However, if you’re asking about the amount of protein, we actually don’t need such high quantities as the fitness industry would want us to believe. It does help with weight loss when you’re cutting down on calories and trying to avoid hunger, but for optimal health and workout performance 10 – 15% of the daily calories coming out of protein is plenty and that’s according to official nutrition organizations, experts and athletes. So it’s really ok to have a salad in your day that doesn’t contain animal foods, grains or legumes because you have to look at your entire day not just one meal.

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       Private Member  |  December 6, 2017 @ 9:16 am
       málaga, spain

       This is such a great little summary. Thank you!

       Interestingly, I’d never heard this take on protein before (despite working for several years in the fitness industry and knowing quite a few nutritionists), and this is the second time I’ve heard it this week. It must be a sign. 🙂 Lots of fit pros & nutritionists talk about how we go overboard with protein in terms of supplementation and portion size, but they rarely take it that step further and say that we really don’t need to incorporate it in every meal. The idea that athletes need 20-30% of their calories to come from protein to fuel performance is very slow to change.

       I’ve recently made the switch to a more plant-based diet and have been feeling great… but also a little lost after having protein as the main feature for so long. My meals seem a bit boring at times. I’m really looking forward to your plant-based meal plan. 😀