DISCLAIMER: this project is not trying to make fun of anyone who eats animals, wears animals or purchases from brands that test on animals. It is just a way to spread awareness and knowledge.

Some research I’ve done so far says that humans are fully capable of living off from plants, while still retaining a healthy, nutritious diet. Some recommend that vitamin supplements should be taken, such as Vitamin B12, which is found in animal products. However, some plant products have this too such as plant-based milks and nutritional yeast.

A vegan diet helps with obesity, lowering the risk for heart disease, preventing diabetes, monitoring high blood pressure and aiding digestion

Some sources of plant-based protein include…

  • 1. tofu, tempeh, edamame

  • - soy products have an abundant amount of protein

  • - tofu 10g protein per 1/2 cup

  • - edamame 8.5g protein per 1/2 cup

  • tempeh 15g protein per 1/2 cup

  • - good levels of calcium and iron


  • 2. lentils

  • - 8.84g protein per 1/2 cup


  • 3. chickpeas

  • - 7.25g protein per 1/2 cup


  • 4. peanuts

  • - 20.5g protein per 1/2 cup

  • - peanut butter 8g per tablespoon


  • 5. almonds

  • - 16.5g protein per 1/2 cup

  • - good amount of vitamin E, good for skin and eyes


  • 6. spirulina - blue or green algae

  • - 8g protein per 2 tbs

  • - added to water, smoothies or juice


  • 7. quinoa

  • - complete protein

  • - 4g protein per 1/2 cup

  • - rich in magnesim, iron, fiber, manganese

  • - fill in for pasta or salads


  • 8. chia seeds

  • - rich in fiber and omega-3 fatty acids

  • - complete source of protein

  • - 2g per tbs

  • - add to smoothies, yogrut or made into pudding

  • 9. beans

  • - 4.5g protein per 1/2 cup

  • 10. potatoes

  • - 8g protein per potato

  • - high in potassium and vit C

  • - Academy of nutrition and dietetics recommends a minimum of 0.8g of protein per kg of body weight

  • - they also say that vegan or vegetarian can lower the risk of heart disease, cancer, diabetes and obesity

  • - animal products (meat, eggs, milk) are naturally high in protein, but other plant-based foods are too

  • - human body creates 11 amino acids but must get another 9 from food

  • - animal products are complete proteins (containing all the amino acids)

  • - soy, beans and quinoa are complete proteins, which means they contain all the amino acids