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Intro to Vegan

This month’s newsletter highlighted how going Vegan can do more than turn your health around for the better; it saves the world. Most skeptics of a vegan lifestyle are those asking “but where do you get your protein from? You know you need protein right?” Yes. We get our protein. Vegetables, beans, nuts, and seeds all have protein. Add in tofu, tempeh, quinoa, and complete protein uptake is achieved.

Ambassador and Bikini competitor Redd Mekelburg debunks common Vegan protein myths and lets us look into a day of vegan eating as she preps for her next show. Oh and she also includes an overnights oats recipe that is to die for. Enjoy!


Redd —

Going Vegan is actually easier than you would think! There are so many protein rich foods available to us. It’s just a matter of finding the perfect combination of foods for your lifestyle.


  1. Plants won’t give us the complete protein needed.

False. As long as we are taking in whole foods that contain the 9 essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, we’ll obtain protein. Foods that do not contain them are processed foods i.e. white flour and breads. Again it goes back to eating whole foods or products made from whole foods.

2. Going Vegan is too costly.

False. Beans, whole grains, legumes and veggies including peas and broccoli contain high amounts of protein and can be found at low costs at the grocery store. Another great way to save money is to purchase fruits and vegetable that are in season.

  1. Going plant based means that I will be on a high carb diet.

False. Carbohydrates are energy to fuel us. When consuming whole foods rich in nutrients, fiber, antioxidants and protein the body knows how to break it down and process it correctly. Our bodies weren’t designed to thrive off consumption of a candy bar, soda or even a processed muffin. Food is fuel!

Daily Protein

The average sedentary woman should consume around 45 grams of protein per day and a sedentary man should consume 55 grams of protein per day. For a more active lifestyle you can calculate your daily intake on

I have found that out of my 6 meals a day I wanted to have 4 of them vegan. As a body builder in the bikini division consuming 150g of protein (that number has been customized for my specific needs for my body) I’ve been able to obtain lean results while building muscle. 100g of protein daily come from NutraSumma’s Pea Protein and whole plant based foods.

Challenge yourself with swapping 1 meal a day, 1 day a week or 1 week a month with plant based fueling foods!

Here is a basic food plan that shows you how easy it is to reach your protein needs with a plant based diet:


1 Scoop NutraSumma Pea Protein *20g Protein

1/2C dry rolled oats *5g Protein

1T Peanut Butter *2.5g Protein



1C Quinoa *8g Protein

1C Veggies *2G Protein

1T Balsamic Dressing *0g Protein



1 Apple *0.5g Protein

15 Almonds *3g Protein



Veggie Burger *11g Protein

Whole Wheat Bun *7g Protein


Total Grams of Protein



Redd’s Recipe for Overnight Oats in a Jar

*25-30g Protein

1/2C Dry Rolled Oats

1 Scoop of NutraSumma Pea Protein (Vanilla, Chocolate, Apple Pie, Cookies & Cream)

1.5C Water or Unsweetened Almond Milk

Stir ingredients into a mason jar or bowl and refrigerate overnight for a quick breakfast

Toppings optional: Almond Butter, PB, Chopped Nuts, Fruit or Vegan Mini Chocolate Chips



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