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<v Speaker 1>My favorite breakfast is avocado toast, but avocado has no protein.

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<v Speaker 1>I have maybe like one gram. I'll give it a

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<v Speaker 1>little bit one gram of protein, which isn't enough for

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<v Speaker 1>a breakfast. So to jazz that up so we can

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<v Speaker 1>fit into like a nice balanced breakfast, I like to

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<v Speaker 1>take the avocado and mash in atamame or sometimes even

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<v Speaker 1>green peas into the avocado, and now it becomes a

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<v Speaker 1>much more rich source of protein. So you're not just

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<v Speaker 1>getting avocado by itself. It's delicious, but not super protein rich.

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<v Speaker 1>Put on some wheat bread, sprinkle some nutritional yeast, maybe

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<v Speaker 1>some hemp seeds. I also do like to add a

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<v Speaker 1>tempe bacon on top of it. So just like really

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<v Speaker 1>loading up those plant based proteins, and that's a perfect

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<v Speaker 1>way to start your day.

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<v Speaker 2>You are listening to the Plant Based Diet podcast where

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<v Speaker 2>we talk about all things plant based. I'm Ester Garf

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<v Speaker 2>and the host of this show and founder of Alternative

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<v Speaker 2>Food Network. Join me in my amazing array of guests

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<v Speaker 2>who are a mix of healthcare professionals, industry executives, and

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<v Speaker 2>people with an interesting story to tell about their plant

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<v Speaker 2>based journey. Let us help you with your journey wherever

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<v Speaker 2>you're at to learn the what, why, and how to

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<v Speaker 2>eat plant based Hello, welcome back to the show. Today,

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<v Speaker 2>we're talking about protein, specifically plant based protein, which is

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<v Speaker 2>a popular topic among those wanting to eat a plant

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<v Speaker 2>forward diet but who aren't quite sure how you eat

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<v Speaker 2>a plant based diet and get enough protein? And if

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<v Speaker 2>you hang on till later in the episode, you'll also

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<v Speaker 2>get some practical plant based meal ideas from my guest.

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<v Speaker 2>My guest today is Ryanne Geiger, otherwise known as the

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<v Speaker 2>Phoenix Vegan Dietitian. Ryane is an award winning plant based

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<v Speaker 2>dietitian who helps people enjoy more plant based foods through

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<v Speaker 2>media channels and writing. She's the author of Vegan Slow

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<v Speaker 2>Cooking for two and has been featured in various magazines

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<v Speaker 2>and has appeared on local Arizona news channels. Ryanne graduated

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<v Speaker 2>from Arizona State University with a BS and dietetics and

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<v Speaker 2>completed her dietetic internship at Georgia Southern University. Welcome to

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<v Speaker 2>the show, Ryan, How are you so nice to meet you?

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<v Speaker 1>Yes, I am so happy to be here and talking

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<v Speaker 1>about a very hot topic that I know a lot

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<v Speaker 1>of plant based eaters come across.

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<v Speaker 2>Yes. Absolutely. But before we get into this, I just

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<v Speaker 2>want to say I was on your website today and

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<v Speaker 2>I saw part of your team. You have a picture

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<v Speaker 2>of your dog Leonard.

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<v Speaker 1>I do, yes.

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<v Speaker 2>It was so cute.

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<v Speaker 1>I was just talking to I talk about my dog

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<v Speaker 1>all times. I can't say I was just talking about

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<v Speaker 1>to someone because I talk about him to everyone. But

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<v Speaker 1>he is a puggle. I'm such a pug person. He

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<v Speaker 1>is the cutest little boy and the best coworker or

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<v Speaker 1>teammate that I could ask for.

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<v Speaker 2>I love dogs. I have also my Lola. She usually

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<v Speaker 2>is actually in the room recording with me, but she's

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<v Speaker 2>not here right now. Hopefully she will like scratch on

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<v Speaker 2>the door and come in and make noise mine too.

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<v Speaker 2>But it was very cute, so I just wanted to

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<v Speaker 2>tell you that before we start. But now onto protein.

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<v Speaker 2>So the reason this episode came about a friend of

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<v Speaker 2>mine Sset. I'm really interested in trying this plant forward diet,

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<v Speaker 2>but I get stuck with protein, so I decided, Okay,

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<v Speaker 2>I'm gonna do an episode on it. So I wanted

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<v Speaker 2>to ask you first off, can a person get enough

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<v Speaker 2>protein on a plant based diet?

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<v Speaker 1>Yes? End of episode No I'm just kidding. Yeah, wait,

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<v Speaker 1>there are so many plant based foods that have protein

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<v Speaker 1>in them, great plant based protein sources. It is, I

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<v Speaker 1>like to say, it's kind of how we're raised. Like

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<v Speaker 1>I'm from the Midwest, so protein to me was only meat, potatoes, corn.

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<v Speaker 1>That was like how you structure a plate. So the

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<v Speaker 1>protein was meat. And then I was like, all, nothing

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<v Speaker 1>else has protein because I'm so used to just meat

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<v Speaker 1>being the protein. So that's kind of where I think

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<v Speaker 1>a lot of the misconception comes from, is just thinking

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<v Speaker 1>meat is the only source of protein. But there are

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<v Speaker 1>so many plant based sources of protein.

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<v Speaker 2>And you're a dietitian, So from the words of a dietitian,

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<v Speaker 2>how much protein does one need in a day?

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<v Speaker 1>So to find the amount of protein that you should use,

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<v Speaker 1>you take your weight in pounds, and you need to

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<v Speaker 1>convert it to kilograms, and once you have it in kilograms,

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<v Speaker 1>you do that by dividing by two point two. Once

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<v Speaker 1>you have it in kilograms, then you're going to multiply

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<v Speaker 1>by point nine or one, and that's going to give

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<v Speaker 1>you your baseline, and then you'll skew it up if

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<v Speaker 1>you're doing more exercise or if your protein needs are

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<v Speaker 1>a little bit higher, but that's where you're going to

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<v Speaker 1>start from.

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<v Speaker 2>Okay. And I know when we had our little pre

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<v Speaker 2>call you were talking about the importance of amino acids

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<v Speaker 2>in all of this, so I've wondered if you could

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<v Speaker 2>explain to our listeners what amino acids are and what

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<v Speaker 2>plant based foods have them.

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<v Speaker 1>Yes, amino acids are going to be the building blocks

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<v Speaker 1>of all proteins. There are twenty amino acids. There are

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<v Speaker 1>nine that are essential, which means essential amino acids means

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<v Speaker 1>your body can't make them, so you have to get

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<v Speaker 1>them from food sources. And examples of that in plant

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<v Speaker 1>based foods are going to be soy products, at AmAm

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<v Speaker 1>tofu tempe, things of that nature are going to have

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<v Speaker 1>all nine. But it is important to note that you

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<v Speaker 1>don't have to have them all in one meal. That

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<v Speaker 1>has been debunked. Lucky for us, it's been debunked. So

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<v Speaker 1>now it's just trying to get all nine throughout the day,

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<v Speaker 1>so you have a more wide range of options and

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<v Speaker 1>variety throughout the day that can help you reach all

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<v Speaker 1>of those nine essential amino acids. And if you want

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<v Speaker 1>a quick way to do it, you could use those

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<v Speaker 1>soy products. Other things like quin wat also have all

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<v Speaker 1>of the n I essential amino acids. But even stacking

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<v Speaker 1>things like beans and rice together, when you put them together,

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<v Speaker 1>then you have a complete protein. So you say you

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<v Speaker 1>have like beans at lunch and then rice at dinner,

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<v Speaker 1>you've hit your essentials for the day. So it's not

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<v Speaker 1>as hard to do as what it once with thought.

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<v Speaker 2>And then there's also some unexpected plant based sources of protein.

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<v Speaker 2>Can we go through some of those which I learned

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<v Speaker 2>recently as well, And I'm just curious to know what

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<v Speaker 2>sources you can share with us.

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<v Speaker 1>Yeah, So one of my favorites is nutritional yeast, I

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<v Speaker 1>know as plant based edaters were always dumping that on

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<v Speaker 1>literally anything that has five grams of protein, So it's

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<v Speaker 1>a protein booster as I like to call them. So

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<v Speaker 1>you can add it on to literally anything and it

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<v Speaker 1>adds five grams. Another cool one. Nuts and seeds of

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<v Speaker 1>course are great protein boosters. And then surprisingly some grains,

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<v Speaker 1>so we usually think of grains as carbohydrate, but they

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<v Speaker 1>also have a little bit of protein in them too,

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<v Speaker 1>like quinoa specifically as a great plant based source of protein.

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<v Speaker 2>So what I was referring to earlier what I just

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<v Speaker 2>learned about. We have another show called Culinary Medicine Recipe,

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<v Speaker 2>and in that show we interviewed the founder of an

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<v Speaker 2>iron corn company, and iron corn is an ancient grain

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<v Speaker 2>that has protein. It's a protein source. So that's when

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<v Speaker 2>I learned that there are grains and other products that

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<v Speaker 2>we think of as carbs which are actually which actually

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<v Speaker 2>have protein in them. I don't think people think like that.

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<v Speaker 1>Yeah. Yeah, for plant based eating. When I speak to

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<v Speaker 1>my patients, it makes it confusing because they can be carbohydrates,

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<v Speaker 1>but they also have proteins. And a lot of plant

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<v Speaker 1>based foods are like that where they're not just like

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<v Speaker 1>one thing. There are two things, sometimes three things. So

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<v Speaker 1>that's kind of the beauty of plant based eating because

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<v Speaker 1>they're not just one category of food. You're getting so

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<v Speaker 1>many different nutrients and they're very vast.

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<v Speaker 2>Well that that should help, you know, for those who

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<v Speaker 2>are stuck in this well what I don't know where

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<v Speaker 2>to get plant based protein from, that that should help

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<v Speaker 2>a lot because that expands your options.

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<v Speaker 1>Yeah, there's so many, so many actions, and everything has

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<v Speaker 1>a little bit of protein. It's mostly like finding something

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<v Speaker 1>that has it's like a good solid plant based protein

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<v Speaker 1>like tofu or like beans like lentils, and fun, fun

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<v Speaker 1>fact for everyone listening, the new Dietary Guidelines from twenty

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<v Speaker 1>twenty five to twenty thirty are coming out, and they've

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<v Speaker 1>moved beans and lentils from the vegetable category into the proteins.

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<v Speaker 1>So they're like even our dietary guideline governing bodies are recognizing, like,

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<v Speaker 1>oh hey, there's something great about the legumes. Let's put

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<v Speaker 1>them into the plant based proteins instead of viewing them

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<v Speaker 1>as a vegetable. Vegetables are great, but they're more protein

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<v Speaker 1>than they are vegetable, so it's okay, amazing. I would

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<v Speaker 1>say that's great, all right.

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<v Speaker 2>And then I promised people in my introduction that at

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<v Speaker 2>some point in the episode we would be talking about

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<v Speaker 2>practical meal ideas. So maybe now that people have an

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<v Speaker 2>idea of where they can source their plant based proteins,

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<v Speaker 2>could you give us some examples of maybe like a breakfast, lunch, dinner,

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<v Speaker 2>snack so they get an idea.

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<v Speaker 1>Yeah, so my favorite breakfast is avocado toast, but avocado

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<v Speaker 1>has no protein. I has maybe like one gram. I'll

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<v Speaker 1>give it a little bit one gram of protein, which

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<v Speaker 1>isn't enough for a breakfast, so so dazz that up

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<v Speaker 1>so it can fit into like a nice balance breakfast.

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<v Speaker 1>I like to take the avocado and mash in at

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<v Speaker 1>amami or sometimes even green peas into the avocado, and

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<v Speaker 1>now it becomes a much more rich source of protein,

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<v Speaker 1>so you're not just getting avocado by itself. It's delicious,

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<v Speaker 1>but not super protein rich. Put it on some wheat bread,

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<v Speaker 1>sprinkle some nutritional yeast, maybe some hemp seeds. I also

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<v Speaker 1>do like to add a tempe bacon on top of it.

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<v Speaker 1>So just like really loading up those plant based proteins,

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<v Speaker 1>and that's a perfect way to start your day. It

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<v Speaker 1>has a great amount of protein. You've got healthy fats

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<v Speaker 1>and a whole grain. So that's where I start with breakfast.

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<v Speaker 2>Can I just ask you, it might sound like a

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<v Speaker 2>dem question, is there such a thing as too much protein?

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<v Speaker 2>Like you just said, you loaded that avocada toast up.

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<v Speaker 2>Can you have too much protein on there?

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<v Speaker 1>You could? With the research is a little bit fuzzy,

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<v Speaker 1>and how much protein is too much protein for a

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<v Speaker 1>generally healthy person if you have like chronic kidney disease

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<v Speaker 1>or some chronic condition where protein should be limited you

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<v Speaker 1>can definitely overdo it much more easily than like if

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<v Speaker 1>you were a healthy adult. If you get too much protein,

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<v Speaker 1>the only thing that would come from that is potentially

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<v Speaker 1>having too many calories per day, which can lead to

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<v Speaker 1>weight gain or your body just not using it as

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<v Speaker 1>effectively as a smaller amount of protein. But that number

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<v Speaker 1>is different for every single person, and there's a specific

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<v Speaker 1>equation for it, but I can't remember off the top

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<v Speaker 1>of my head what it is. But you can get

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<v Speaker 1>too much, but the repercussions of that aren't anything to

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<v Speaker 1>be worried about unless you have a chronic condition.

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<v Speaker 2>Okay, great, that's very helpful.

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<v Speaker 1>All right, Lunch, Okay, lunch. I love a good bowl,

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<v Speaker 1>a good dump everything into something to make a meal.

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<v Speaker 1>So I use my vegan plate, which is like making

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<v Speaker 1>fifty percent of your meal some type of fruit or vegetable,

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<v Speaker 1>A quarter of it is protein, a quarter of it

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<v Speaker 1>is a whole grain. So I kind of just pick

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<v Speaker 1>one from each category and put it in a bowl,

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<v Speaker 1>add a little bit of sauce to it, and call

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<v Speaker 1>it a day and go. And that helps create a

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<v Speaker 1>lot of great balance with the meal too, and helps

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<v Speaker 1>hit those dietary guidelines. For vegetables and grains and all

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<v Speaker 1>of those items. So I would say, like just a bowl.

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<v Speaker 1>I love a bowl with like tinois and sweet potatoes.

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<v Speaker 1>I love avocado. I'm in Phoenix, so like avocados, right,

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<v Speaker 1>something that I eat, probably almost too much, but I

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<v Speaker 1>love it. There's a lot of healthy fats, So that's

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<v Speaker 1>kind of what my typical lunch recommendation would be. Something quick.

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<v Speaker 1>We usually are all at work or you know, busy

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<v Speaker 1>at launch period, but making time for it by just

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<v Speaker 1>throwing them all together. And dinner, dinner, Oh, dinner. I

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<v Speaker 1>love dinner. I love cooking dinner. I love, you know,

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<v Speaker 1>like just being in the kitchen for dinner. I like

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<v Speaker 1>a nice meal. I'm very much like prep ahead type

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<v Speaker 1>of person too, So if I can throw everything in

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<v Speaker 1>like a slow cooker, crop pot into the pot, air fryer, done,

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<v Speaker 1>I just love doing that. So that's what I recommend too.

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<v Speaker 1>For dinner, maybe making like a chili or tofu pad

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<v Speaker 1>to so good, having like the brown rice noodles. You've

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<v Speaker 1>got a little bit of brown rice. They're adding tofu

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<v Speaker 1>to it, a peanut sauce. For healthy fats, you can

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<v Speaker 1>add at amami as well if you wanted to toss

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<v Speaker 1>that in there. Lots of veggies can be hidden as well.

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<v Speaker 2>Would you make but okay, what would you make in

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<v Speaker 2>a slow cooker? I have a slow cooker and I

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<v Speaker 2>like it when I use it, But what would you

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<v Speaker 2>make in there?

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<v Speaker 1>Yeah? You can make anything in there. I have a book,

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<v Speaker 1>my first cookbook. It came out in twenty twenty one.

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<v Speaker 1>It's Vegan slow Cooking for two and there are eighty

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<v Speaker 1>five different recipes, so so many things you can do.

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<v Speaker 1>My favorite is making a tofu pad tie in there

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<v Speaker 1>as well because it's quick and easy. But chili soup,

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<v Speaker 1>French toast recipes, an overnight oatmeal in a crock pot

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<v Speaker 1>so good. That's one of my favorites from the book.

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<v Speaker 1>But yeah, there's so many things that you could use

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<v Speaker 1>your slow cooker for.

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<v Speaker 2>And when it comes to tofu, I'm gonna guess you're

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<v Speaker 2>using a firm or extra firm tofu.

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<v Speaker 1>Or firm okay, yeah, the firm.

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<v Speaker 2>One, yeah, because otherwise we'll get al mushy. I would guess.

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<v Speaker 1>Yeah. Sometimes I will do the base of the recipe

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<v Speaker 1>and then airfry the tofu. But if you like it

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<v Speaker 1>more crunchy, that's a great way to still make it

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<v Speaker 1>fast because that texture is really important. So I feel

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<v Speaker 1>like I want something that's got a little bit more

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<v Speaker 1>bite to it. You could just throw it in an

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<v Speaker 1>air fryer, put it on a pan really quick.

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<v Speaker 2>Okay, Okay, that's a great suggestion. And what about snacks

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<v Speaker 2>that are you know, not full of like not processed food,

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<v Speaker 2>snacks that are actually good for us?

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<v Speaker 1>Yeah, so snacks, my general guideline is at least two

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<v Speaker 1>food groups, so picking either protein plus fat, protein plus carbohydrate,

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<v Speaker 1>fat plus protein, and that helps create a nice balance

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<v Speaker 1>snack that helps keep you feeling full for longer. And

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<v Speaker 1>my favorite that fits that is so boring, but it's

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<v Speaker 1>so good. It's just an apple and peanut butter with

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<v Speaker 1>a little bit of cinnamon on it. I just love it.

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<v Speaker 2>You know. I recently made these. I guess they're protein

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<v Speaker 2>balls because it was the recipe called for a peanut butter,

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<v Speaker 2>but I actually used an almond butter and I thought

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<v Speaker 2>they might fall apart, but it was okay. And it

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<v Speaker 2>was with oats and dates like a date paste, So

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<v Speaker 2>that's probably combining everything you just said into one. But

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<v Speaker 2>they're really good. So if anyone you know has a

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<v Speaker 2>recipe for these energy balls. You should try it everyone.

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<v Speaker 2>If my family liked it, my friends liked it. I

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<v Speaker 2>think it's a big hit.

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<v Speaker 1>Yeah. Well I love ball recipes and that one sounds

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<v Speaker 1>really good, especially with dates. Dates are just I f

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<v Speaker 1>like dates make everything taste better.

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<v Speaker 2>Yeah, and then I threw in some mini chocolate chips

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<v Speaker 2>classic souse. You know I love chocolate too, and any

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<v Speaker 2>other good recipe tips for people.

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<v Speaker 1>I think with plant based eating, just trying a new recipes.

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<v Speaker 1>One of my favorite things to do is finding an

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<v Speaker 1>old recipe that's not vegan and trying to make it vegan.

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<v Speaker 1>I just think that's so fun and it allows creativity,

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<v Speaker 1>and then it also allows like if you want something

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<v Speaker 1>and you're like, I really I'm keeping it plant based,

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<v Speaker 1>but I really miss XYZ. It gives you that creative

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<v Speaker 1>freedom in the kitchen to find a new way to

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<v Speaker 1>make something or maybe it's a whole new recipe that

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<v Speaker 1>you've got to come up with to make it taste

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<v Speaker 1>the right way, And things like that just become really fun.

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<v Speaker 2>And what would you say to the person who is

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<v Speaker 2>new to this and they're just worrying about their protein

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<v Speaker 2>and take what would you tell them.

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<v Speaker 1>I would say, this is always my go to recommendation

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<v Speaker 1>is just do a food recall. That would be they

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<v Speaker 1>could also be a catalog of your food. Do a

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<v Speaker 1>food recall to see how much protein you're actually getting

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<v Speaker 1>and how far off you are from what your goals

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<v Speaker 1>would be, because sometimes you'd be surprised at how close

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<v Speaker 1>you actually are to your protein intake with the foods

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<v Speaker 1>you're eating, and if you find that you are low,

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<v Speaker 1>you'll know how many grams you're off by and then

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<v Speaker 1>you can make appropriate adjustments. It's kind of hard if

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<v Speaker 1>you're like, oh, I don't know if I'm getting enough protein,

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<v Speaker 1>and then just almost shooting in the dark of like

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<v Speaker 1>I don't know how many grams of protein I'm getting,

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<v Speaker 1>so I'm going to add this, and I'm going to

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<v Speaker 1>add that, and then it just becomes more confusing. Whereas

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<v Speaker 1>if you take the information put it into the calculator.

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<v Speaker 1>Now there's so many apps or sites that you can

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<v Speaker 1>use just to see what your baseline is and then

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<v Speaker 1>build off of that is where I start.

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<v Speaker 2>And then should people then have a scale? How do

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<v Speaker 2>you know when you do that calculation that you mentioned earlier. Okay,

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<v Speaker 2>so you get a number of how much protein you

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<v Speaker 2>should have in a day, let's say, But how does

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<v Speaker 2>that translate? Do you need a scale?

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<v Speaker 1>You don't have to have a scale. You could use

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<v Speaker 1>a scale for like weighing. But I just take the app,

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<v Speaker 1>any type of app, and to scan the barcodes and

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<v Speaker 1>put the serving size. I had to get a rough

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<v Speaker 1>idea of how much protein would be in that product.

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<v Speaker 1>So if it's tofu, I would take my phone with

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<v Speaker 1>the app some type of nutrition tracking app, scan the barcode,

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<v Speaker 1>say I had one serving or two servings, whatever it was,

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<v Speaker 1>and it will auto calculate based on the nutrition fackspanel

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<v Speaker 1>how much protein I had already. So then it adds

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<v Speaker 1>it up for me and I can see at the

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<v Speaker 1>end of the day how much protein I had versus

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<v Speaker 1>how much that calculation told me I needed and what

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<v Speaker 1>I'm off by.

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<v Speaker 2>So then if you're having beans, you take the can

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<v Speaker 2>and scan it as that.

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<v Speaker 1>Yeah, yeah, that's how I would recommend doing it because

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<v Speaker 1>then you don't have to do it by hand.

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<v Speaker 2>But what if your source is keen wi Let's say, right,

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<v Speaker 2>you've cooked the keen one and then you know it expands,

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<v Speaker 2>so you're you know, you might cook a cup of

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<v Speaker 2>quine lop, but then you get more than that, like

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<v Speaker 2>how are you measuring all of that?

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<v Speaker 1>Yeah? I still use the nutrition fax panel and the

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<v Speaker 1>apps have a robust database so it can pull from it,

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<v Speaker 1>so you can say, like you had half a cup cooked,

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<v Speaker 1>and it will pull the data from usually the USDA database,

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<v Speaker 1>which is almost the source of truth for all nutrition

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<v Speaker 1>information like nutrition facts, and it pulls from there to

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<v Speaker 1>give you a pretty accurate reading.

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<v Speaker 2>If someone wants to get an app, what what should

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<v Speaker 2>they be researching? Like what should they be looking at?

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<v Speaker 1>They will look up just nutrition calculator or uh there

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<v Speaker 1>is sometimes they're classified as like calorie counters, but we're

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<v Speaker 1>not really looking at calories. It's more for the protein.

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<v Speaker 1>But that entering that, there's like two to three top

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<v Speaker 1>options that pop up that would work perfectly fine.

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<v Speaker 2>Okay, Well, hopefully we've helped people with the whole protein question.

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<v Speaker 2>And if anyone has more questions or wants to find you,

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<v Speaker 2>where where can they do that?

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<v Speaker 1>Yeah? They can find me on Instagram at phx Vegan

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<v Speaker 1>Dietitian or my website is www dot phx vegandietitian dot com.

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<v Speaker 2>Wonderful, Well, thank you so much for being on the

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<v Speaker 2>show today. It was great information and it was a

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<v Speaker 2>pleasure to meet you.

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<v Speaker 1>Likewise, thanks so much for having me, and I hope

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<v Speaker 1>that this was so helpful for anyone with questions about

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<v Speaker 1>plant based protein.

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<v Speaker 2>I'm sure it was. Thank you. I hope you found

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<v Speaker 2>this episode helpful. Please share, rate, leave a review, and

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<v Speaker 2>follow Plant Based Diet on your favorite podcast listening platform

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00:20:53.720 --> 00:20:56.960
<v Speaker 2>and on the Alternative Food Network YouTube channel, where you

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<v Speaker 2>can also find recipe videos. If you're on social media,

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<v Speaker 2>please follow us on Instagram at Alternative Food Network. We

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<v Speaker 2>also publish a monthly newsletter that includes plant based recipes,

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<v Speaker 2>our latest podcasts, and the occasional giveaway. You can sign

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00:21:12.400 --> 00:21:16.880
<v Speaker 2>up by going on our website at Alternativefoodnetwork dot com

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<v Speaker 2>and click the newsletter sign up button. Until next time,

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<v Speaker 2>thanks for listening. All content provided or opinions expressed in

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<v Speaker 2>this podcast or for informational purposes only, and are not

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<v Speaker 2>a substitute for professional medical advice. Please seek advice from

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<v Speaker 2>your doctor or other qualified healthcare practitioner.