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JL Fields shares the advice she gives to her clients looking to increase their protein intake—a nutrition goal that can be especially important for certain demographics, like women over 50 and people on diabetes management and weight loss medication.

Three Ways to Pack In Plant Protein
From JL Fields, MainStreetVegan.com
December 2024

Image from MainStreetVegan.com

As a Main Street Vegan Academy Master Vegan Lifestyle Coach and Educator (and certified health, wellness, and nutrition coach), I have guided countless individuals in exploring ways to optimize their well-being. As I began to reflect on my year of coaching, something surprising occurred to me: It was the year of protein.

Trust me, this astonished me and for a moment I thought, seriously? I mean, as a long-time vegan, how many times have I had to debunk the notion that it’s hard to get protein when vegan? Okay, JL, don’t be that vegan. I put my coach hat back on and rationally took in what I know to be true: There are times in our lives when our nutrition and fitness needs change.

Demographics of Protein

This year I experienced that with two different demographics, both of which had legit reasons to explore and increase their protein intake: women over 50 and men and women on diabetes management and weight loss medication.

Why?

• Female clients over 50 engaged in coaching to create dietary and lifestyle changes now so that they will feel confident and fit as they age. Increased protein can protect muscles and bones which is important in aging (and for athletic and active vegans).


• Men and women who are using GLP-1 agonists—medications that mimic a hormone in the body that regulates appetite and slows digestion—to treat diabetes or lose weight may experience a much faster pace of weight loss which can impact muscle mass. More protein is a strategy to prevent this—and protein improves satiety which also aids in losing weight.

My Top Three Ways to Get Protein

To address my clients’ protein goals—with an eye toward the curbed appetite the weight loss RX clients faced—I worked alongside them all to co-create a variety of plant-sourced culinary strategies.

1. Sip on Smoothies

TIP: Load up on those nutrients and calories in the morning! After a long night’s rest, this is the time of day you may feel the hungriest. Tap into that opportunity and create a drinkable meal.

SMOOTHIE INGREDIENTS:

• Soy or pea protein milk
• Ground flaxseed
• Chia seeds
• Protein powder
• Leafy greens (spinach and kale are my faves)
• Frozen and fresh fruit
• Water as needed for desired consistency

2. Savor Soups

Photo credit: Unsplash

TIP: Make a big batch of soup over the weekend. It’s easy to reheat as a meal for lunch or dinner and it’s also terrific in a small mug for a mid-morning or afternoon snack.

SOUP INGREDIENTS:

• Beans and legumes—aim for two.
• Use a canned bean (black, garbanzo, navy), cubed firm tofu or TVP with a quick cooking dry lentil or legume (split yellow or green peas, red lentils). The lentils and split peas make the soup creamy and the beans and tofu provide some “chew.” Texture matters!
• Mushrooms
• Leafy greens (collard greens or bok choy)
• Veggies, lots of veggies
• Spices, lots of spices
• Vegetable broth

NOTE: When experiencing an extremely curbed appetite, it may benefit you to blend the soup once cooked. Many find it easier to eat.

3. Sweet and Salty Snacks

Photo credit: azerbaijan_stockers on Freepik

TIP: When grabbing a bite in between meals, start with the protein and build from there.

SNACK IDEAS:

• Peanut butter with celery sticks
• Vegan Greek yogurt with fresh berries and pistachios, almonds, or pumpkin seeds
• Vegan cottage cheese with diced cucumber

The abundant plant kingdom delivers the protein we need for muscle repair, tissue growth, and hormone production throughout the lifespan—as well as supporting active lifestyles, aging bodies, and weight loss goals to prevent or reverse disease. You do not have to sacrifice your vegan ethics—or pleasure palate—to achieve health goals.

By JL Fields, trained and certified as a vegan lifestyle coach and educator by Main Street Vegan Academy, www.MainStreetVegan.com

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Posted on All-Creatures: February 21, 2025
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All-Creatures.org Health Position and Disclaimer

We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.