How I Get Enough Protein on a Vegan Diet

There’s a common stigma with being vegan, “you just simply can’t get enough protein”. If you're not eating meat or cheese, how can you hit your protein requirements every day?

I do it every damn day with EASE. I count my macros so I can assure my body is getting enough that it needs.

Okay, so I might rock your world here but, you only need 1.2-1.8 g of protein per KILOGRAM of body weight. I’m gonna say that again… 1.2-1.8g per KILOGRAM. KILOGRAM of body weight. No need to be eating your bodyweight in protein every single day. That is not good for you and can lead to kidney issues down the road.

So for example, I weigh about 132 lbs  right now. If I convert my weight in pounds to kilograms I weigh 59.8 kgs I'm going to round that up to 60 kgs. So, then based on that I would need a minimum of 72 g of protein a day. Dats it guys.

Because I lift heavy weights consistently and tear down my muscle fibers often, I aim for the 1.5 g of protein per kilogram. So that’s around 88.5 grams of protein I eat PER DAY.

Okay now to the fun part, how do I get 88.5 grams protein without meat, eggs or dairy? 

Here's a typical day of eating for me with my protein breakdown of each meal. 



Oats & Smoothie


1 cup oats - 12 g protein

1 cup flax milk with protein- 8 g protein

1 tbsp almond butter -4 g protein

2 cups spinach- 1.7 g protein

1 banana- 1.1 g protein

This whole meal has 26.8 grams of protein!

No faux meats, no protein powder, just whole plant based foods.


Snack 1

Usually, I’ll have avocado toast w tofu or tempeh scramble or a couple pieces of fruit if I’m craving something sweeter and have not worked out yet.


Ezekial English Muffin(my fave bread) -8g protein

½ Avocado -2g protein

Tofu Scramble with veg- 21-25g protein depending on the veggies used

Entire meal: 31g-35g protein


I've only had two meals and I'm already at 56 g protein guys.



Changes all the time. I'm not the kind of person who eats the same meals all the time. Besides breakfast. I eat the same breakfast 2-3 breakfasts all the time.

For lunch, I  either have a veggie curry with potatoes or rice. Stuffed sweet potatoes, chipotle, etc. I play around with what macros (proteins, fats & carbs) I need to hit for the day.


Snack 2

Again, usually fruit or a smoothie depending on what I’m craving.



My favorite thing right now is either red lentil pasta (super high protein-21 g), tacos or stuffed sweet potatoes. Again, I adjust what I need based on what macros I have left and what micronutrients I need more of.


Are you wondering how you can eat what you want without guilt & reach your fitness goals at the same time?! Let's work together to find macros that work for YOU! Want to simply pick my brain about macros? Everybody and their needs are different. Shoot me a message or book directly on my site just click, MACRO COACHING. We check in weekly, sometimes more, in order to make sure youre feeling satisfied with your results and how you're feeling. Looking forward to seeing you smash your body goals! 




Why Do You Train?


"What is your Why?" seems to be a popular buzz phrase lately. I hear it being asked in the fitness industry quite a bit.

And not without good reason.

Flat out, if a person's only purpose for wanting to train is, "I just wanna tone," they will fail. Period. Maybe they'll stick it out for a while, and maybe they'll even see some results. But, once they hit that first plateau, or a deadline comes up at work, or January magically turns into February, they'll fall off the wagon.


  1. Training hurts. For many, working out is a form of self-inflicted torture, and even the most sadistic of us sadists would have a hard time continuing to voluntarily undergo bodily harm for no reason.
  2. Committing to a program takes time and dedication. We're all busy, and we all want immediate gratification. It's true, planning our day around going to the gym can be tricky, and not seeing the results you're looking for may very well be the most frustrating thing in the entire world.
  3. Gym memberships, personal training, nutrition plans, supplements...the list goes on. And as it does, your bank account takes a hit. Most of us don't live in homes that smell of rich mahogany, so it can be easy to cut the training expenses when funds are running low.

This list is by no means exhaustive, but they're the most common examples of the excuses we all face at some point. It's when our list becomes longer than usual, or our justifications for taking a leave of absence start to sound too good to pass up, that we have to make a decision: to train, or not to train? Here's where our respective Why's comes in handy.

Your Why is that deep seeded, hidden, and sometimes painful, motivating factor that keeps you moving regardless of the body aches, time, or cost. It's the source of that voice in the back of your head that chimes in when your lungs start burning, saying: "You can't quit. Quit and you'll never forgive yourself. Quit and you'll be letting down the people you love most. Quit and you'll always be a quitter...too weak and too afraid to become the person you want to see in the mirror."

Your Why is your emotional tie to the training process. It's the meaning behind the sweat and the soreness; it's the purpose of your efforts.

Maybe you do it to set a good example for your kids. Maybe you were bullied growing up, and you've vowed to never feel that helpless again. Or maybe you won Silver at the Olympics four years ago, and you'll be damned if you come home with anything less than Gold this time around.

We all have our reasons for training, and they're never as simple as we think. So dig. Get passed the images of six pack abs or dat booty, and figure out why the hell you want to change so badly. Or you never will.

What's your why?

Operation Squat Like a Baby


I've always been a good athlete. Picking up movements has always come pretty naturally for me. And despite a good number of injuries, I enjoyed a fairly successful athletic career. So, I share this while sitting down to a rather monstrous plate of humble pie.

Squat test day 1.png

This glorious picture is my sorry attempt to sit in the bottom position of a squat. As you can see in comparison to my friend the baby up there, I'm almost there!! Except not really. Not really at all.

In truth, yesterday is the first time in a long time, I've actually assessed my own mobility. And in breaking down my positioning, I've realized I have a lot more work to do than I thought.

It's time for a total system override.

At first glance, it appears that my hips are the limiting factor in attaining optimal depth, while also maintaining an upright torso. And it's true, my hips don't lie - but unlike Shakira's, mine tell a story of neglect and abuse. That being said, my hips are not my biggest concern as I begin to fix my squat.

stability-mobility cont..jpg

The source of my movement woes exists downstream. Following the Stability-Mobility Continuum, my problems all stem from the instability of my feet. At its simplest, the Stability-Mobility Continuum states that impaired function of one joint - say, insufficient stability in a joint that ought to be stable - results in reduced function in the joint upstream - i.e. inordinate amounts of stability in a join that is meant to be mobile.

In my case, because I lack stability, primarily through my mid-foot and big toe, my ankles have been forced too overcompensate. This overcompensation leads to excess stability in a joint that should be mobile. Decreased mobility through the ankles, leads to reduced stability in the knees. In an effort to protect my knees, my hips jump into action, working overtime to maintain safe posture throughout the squat. Bingo bango: tight hips.

So what's a retired and broken athlete to do? I'm glad you asked! For the indefinite future, all my other training goals are taking a back seat while I address my movement mechanics. Starting from the feet and going up, I am going to reset my motor patterns in an attempt to squat like a baby again.

One hour a day. I've got a long road ahead of me. Road trip, baby!!!!

Quick Snatch Tips

The snatch is the pinnacle of kettlebell movements. The object is to bring the kettlebell up in one fluid, uninterrupted motion. The power of the snatch is generated from the hips and then guided above the head with accurate positioning of the hand and arm. 

The set up is your first rep. Before touching the kettlebell, position your feet hip with apart and hinge your hips back, keeping a neutral spine. With the kettlebell set up 6-12 inches in front of your toes, reach for the handle and pull it toward you, keeping your shoulders square. Engage your lats, breathe in thru you nose, brace your core and hike the bell aggressively between your legs, keeping your hips down. When the bell is all the way between your legs, squeeze your glutes to drive hips forward and up. When your hips are fully extended, let out a full exhalation of breath. As the bell rises, keep your elbow in close to your side and guide the bell up the midline of your body. When the bell is above your head and feels weightless, relax your grip and punch you hand up to the sky, allowing the kettlebell to rotate around and land softly on your wrist. 

Own the top position by pausing briefly with your elbow locked out, wrist straight and strong, keeping your shoulder packed and your ribs down.

The descent must be active, aggressively flip the bell over your wrist, as the bell descends, pull your elbow back to your side and pull the kettlebell back between your legs, taking a breath in thru your nose, returning to the start position after the hike. Do 5 reps on each arm every minute for 7 minutes until it feels natural, then add one more rep until you can easily do 10. then its tie to increase the load and start over at 5.

The kettlebell snatch increases athleticism by increasing strength, power and endurance. Try a class taught by one of our professional coaches and experience it for yourself! 

Try a class today! 

Buiding Bigger & Stronger Glutes

Do you want bigger, rounder glutes? Do you want to improve your squat, your deadlift? Have more power? The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped your speed, power & strength will take a hit. 

This movement can greatly increase your performance in any sport, backpacking, hiking, walking, running and getting up off the toliet. :)

Before we start hip thrusting, I want to challenge you to go heavier here. Your glutes are huge muscle and are stronger than you think. Play around with different weight. 

Try a set of 8 to start. 

If you can do 3 more reps with ease at this weight, increase weight. If your struggling to finish the 8th rep wirh proper form, decrease weight. If its just right, challenging enough at the 8th rep(can't complete 3 more) stay at that weight. 

Rest for 1 min 

Find the right weight for you and do 4 sets of 8 to start. 

You can play around with reps, sets here. 

For example, you can work towards a heavy set of 5, 3, 2, 1. 

Have fun and happy thrusting! 

Coach Emily