How do I get 100% targets on a vegan diet (with meal plans please)?

I’m a new vegan 14 year old, and have realized I’m not getting 100% targets, but only 50%. I take two supplements (one for Vitamin D and Calcium, the other has 60% Iron, 8% Calcium, close to 100 or more of Vitamin A, C, B12, and Folate, other vitamins too, 100% Zinc, Selenium, Manganese, and a little bit of copper). However, I’m having trouble getting protein (I eat very little protein), and some other minerals. I want to get a good amount of protein, but I don’t want to eat tofu too much because I’m afraid of having really big breasts even though I’m a girl lol. Sorry for the rant, but I need help.

Answers

  • Beans and pulses are the usual sources of protein to substitute for all animal products. Chick peas and kidney beans are used in a lot of recipes.

    (I'm not vegan and don't have any vegan meal plans, but thought that my answer would break the silence here.)

  • Cronometer seems to have extremely high "requirements" for protein. I recommend Googling how many grams of protein you really need. If you're looking for suggestions on what to eat, try beans, quinoa, spirulina, hemp seeds, nuts (soak them for a while before eating them for better absorbtion" or even protein powder added to a smoothie. Tempeh is surprisingly high in protein.

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