No matter your food ideology, making sure that your diet is plant-based is the most important component. This means choosing vegetables first. Fill half of your plate with veggies, adding protein and fat to cover the rest. As a vegan or vegetarian you can get the necessary protein and nutrients that your body requires, it just takes extra care.

The amount of protein that one requires varies with specific needs and goals. I would recommend most individuals consume a minimum 15-20% of their total daily caloric intake. There are plenty of plant-based proteins that can meet this requirement. But, if you were to include any animal-based protein I would suggest pasture/organic eggs.

Here is a list of foods that should make up your plant-based protein selection.

Do your best to avoid store-bought, pre-made veggie burgers, sausages, etc. Making your own and freezing them is your best option. Or do some research at your local health foods store. When purchasing these products dodge the following:

1. Textured vegetable protein (TVP): chemically derived and processed.

2. Chemically altered seasonings and flavorings. You would have a hard time pronouncing these. Choosing 100% organic helps.

3. Cheap/processed vegetable oils. This one is tough. Even “healthy” omega-6 fatty acids are consumed too much. Ideally you would get in some seafood to even out your omega-3 to omega-6 ratio.

4. Non-organic soy.

Our bodies store amino acids. Therefore, you don’t have to combine “complimentary” protein to create a “complete” protein at each meal. Just be sure to eat well balanced throughout the day. As an active individual, you might need to “supplement” your diet with plant-based powders (see table).

Here is a recipe that I never got around to sharing in instagram. It is the perfect dip or spread for crackers, veggies, wraps, etc.

Sundried Tomato Cashew Hummus: 8 Servings

1 cup raw cashews, soaked at least one hour

¼ cup reserved water

3 TBSP nutritional yeast

3 TBSP lemon juice

2 TBSP raw coconut vinegar

2 tsp garlic powder

1 TBSP spicy mustard

½ cup sundried tomatoes in oil

Combine all ingredients in a food processor or blender and enjoy! Store in an airtight container for up to one week.