By Jen Sterling
As the oftentimes lone vegan in the office, I’ve had many coworkers tell me they’re interested in incorporating more plant-based eating into their lives, but that it’s just too hard and too confusing — they don’t know where to start. Countless times, I’ve heard the “but where will I get my protein?” concern. With this brief overview, I hope to not only provide a simple template for incorporating this nutrient-dense way of eating into your busy life, but also offer inspiration from my own journey.
I grew up on a cattle ranch in a small south Texas town, where my grandmother kept a running tab at the town’s only grocery store. When I first explored the idea of becoming a vegetarian as a teen in the early 90’s, my family didn’t know what to do with me. As there were no vegetarian options, I filled the empty space on my plate previously occupied by chicken fried steak, fried catfish, or Hamburger Helper with rice, dinner rolls, and loaded “spuds” (our fancy term for baked potatoes). On family dinner outings I recall telling our waitresses I was a vegetarian, only to be met with a confused, albeit common, “Yer a whut, hon?” Another spud, hold the Bacon Bits, please.
I was living in the Bay Area and beginning law school in 2012 when I decided to go fully vegan. I started requesting soy milk in my Starbucks orders, burritos without cheese or sour cream (but extra guacamole, please!) or tofu in my yellow curry Thai. Compared to rural Texas, going vegan in California was a breeze. But I soon faced another issue: I was eating out a lot and consuming too many processed meat replacements. I gained a few pounds and my digestion was suffering.
In 2017, I started competing in figure (natural bodybuilding) competitions, where I used that platform to promote a healthy, plant-based diet — and won 1st place and a pro card in my first competition. I didn’t eat the chicken and broccoli everyone told me I’d need, yet I didn’t have trouble building muscle due to my diet or age as the naysayers had predicted. Instead, I ate a variety of plant-based foods with loads of fiber, vitamins, and yes… I got enough protein! Those abs were made in kitchen.
If you’re like me, changing your diet can take years of practice, new awareness, and refining. In other words: it won’t happen overnight. My hope is to get you started incorporating more plant foods into your week, even if just for one day. This meal template can work for anyone, and I want to stress: if you’re living in the United States, eating a variety of plants while staying mindful of protein sources, you will not suffer a protein deficiency.
Pro tip: Once a week, turn on the relaxing tunes and dedicate some quality time to washing produce, cooking a pot of quinoa, making a bean salad, or baking a tray of sautéed tofu (my favorite, as it’s SO versatile — recipe below!). This way, you’ll have easy access to quick and healthy meals you can throw together once your week is in motion.
While we start with protein, keep in mind that, according to disease statistics, inadequate fiber is a much larger concern than inadequate protein. Eat those veggies!
Protein: ¼ of your plate (or bowl, burrito, wrap):
- Lentils, beans
- Tofu, tempeh, or seitan
- Quinoa (a grain, but also complete protein)
- Hummus
- Substitute meats (limit these!)
Complex Carbohydrates: ¼ of your plate, bowl, etc.
- Potatoes, yams
- Rice, millet, oats
- Pasta
- Tortilla, whole grain bread
Colorful vegetable: ¼ of your plate, bowl, etc.
- Any vegetable!
Green vegetable: ¼ of your plate, bowl, etc.
- Lettuce, arugula, kale, chard, spinach, etc.
Whole food fat: 1-2 Tbsp
- Avocado
- Seeds, nuts, seed/nut butter
- Olives
- Alternative: high quality olive, flax, or avocado oil
Oil-Free Baked Tofu
1 package of extra firm tofu, pressed w/towel to remove extra moisture
4 Tbsp tamari
1 tsp garlic powder
Freshly ground black pepper
Preheat oven to 375°. Cut tofu block into ¼ – ½” slices (about 6-8 slices, depending on brand) and marinate in tamari-garlic powder-black pepper mixture for 10 minutes. Arrange slices on baking sheet lined with parchment paper. Bake for 15 minutes, then flip and bake another 10-15 minutes, until tofu is brown around the edges. Remove and let cool. Enjoy on its own with sauce, stuffed into a sandwich, cut into thin slices for a burrito or wrap, or diced and used as a salad topper.
Jen Sterling is an attorney and wellness advocate in San Diego, and member of SDCBA’s Wellness Committee. She is an avid promoter of a fit and healthy lifestyle and loves sharing her experience and knowledge to make plant-based eating, stress management, and active living accessible to all. You can find her at 5elementsliving.com.