NAMASTSHAY'S

GUIDE TO

VEGAN
NUTRITON
BY: SHAYLA QUINN

A QUICK GUIDE TO MY
FAVORITE PLANT-BASED
FOOD SOURCES OF
PROTEIN, IRON, MAGNESIUM
& CALCIUM!
 hello!

I am super excited to be sharing my very first e-book with you! In

this guide you will find all of my personal favorite plant-based food
sources of protein, calcium, magnesium and iron, plus the
recommended daily intake of each! Since creating my pink viral
vegan nutrition posts on my Instagram (@shaylaquinn) I get asked
frequently where I get my protein, iron, magnesium and calcium
from since I don't consume any animal products, so I wanted to create
an easy to reference guide for you that you can refer to any time you
have questions! This guide should only be used for informational
purposes, always consult your doctor and do your own research before
adding in new foods or adjusting your diet.

Please note: I have not included every single plant-based source of

protein/iron/magnesium/calcium, just my personal favorites that I
incorporate on a regular basis; there are many more that are not
included! It is also worth noting that the measurements provided for
each source are not a suggested serving size, they are just a point of
reference. It is up to you to decide what a proper portion size is for
your body. I hope you enjoy this vegan nutrition guide and if you
have any questions please don't hesitate to contact me!

WWW.NAMASTSHAY.COM // @SHAYLAQUINN // WWW.YOUTUBE.COM/NAMASTSHAY

 copyright &
disclaimer

Copyright © 2019 by Shayla Quinn

1st edition.
All rights reserved.

No part of this e-book may be reproduced or transmitted in any form or by

any means, electronically or mechanical, including photocopying recording
or by any information storage and retrieval system without written
permission from the author. For permission requests write to the author at:
Namastshay@gmail.com titled "Permission Request".

DISCLAIMER: I am not a doctor, I am not a registered dietician, and I am

not a nutritional expert; I am just a plant-based yogi babe sharing what I
know about plant-based food. This e-book is for informational purposes
only, and contains information about plant-based sources of protein, iron,
magnesium and calcium. The information provided is not advice, and it
should not be treated as such. This e-book is not individually tailored, and
makes no guarantees or warranties. I strongly recommend that you consult
your physician before beginning any new dietary program.
This e-book is simply a reference guide.
Take what you like and leave what you don't!

WWW.NAMASTSHAY.COM // @SHAYLAQUINN // WWW.YOUTUBE.COM/NAMASTSHAY

contents

01
V E G A N
P R O T E I N
S O U R C E S

02
V E G A N
I R O N
S O U R C E S

03
V E G A N
C A L C I U M
S O U R C E S

04
V E G A N
M A G N E S I U M
S O U R C E S
 01

P A R T 1 :
P R O T E I N
 01
P A R T 1 :
P R O T E I N

HOW MUCH PROTEIN DO YOU NEED?

Everybody's body is different so each persons

protein needs will vary, but on average the
recommended dietary intake for protein is 0.8
grams of protein per kilogram of body weight, or
0.36 grams per pound.

This amounts to:

56 grams per day for the
average sedentary man

46 grams per day for the

average sedentary woman
 nuts & seeds

ALMONDS PUMPKIN SEEDS HEMP SEEDS SUNFLOWER SEEDS

1/2 CUP = 15g 1/2 CUP = 6g 3 TBSP. = 11g 1/2 CUP = 6g

CHIA SEEDS FLAX SEEDS WALNUTS PISTACHIOS

3 TBSP. = 6g 3 TBSP. = 5.7g 1/2 CUP = 6g 1/2 CUP = 12g

SESAME SEEDS CASHEWS MACADAMIA NUTS BRAZIL NUTS

3 TBSP. = 4.8g 1/2 CUP = 10g 1/2 CUP = 6g 1/2 CUP = 8g

JUST A FRIENDLY REMINDER: measurements shown above are not a suggested

portion size, they are only a point of reference! Nuts and seeds are high in fat and
calorically dense so please pay attention to the correct serving size for your body
before consuming!
 greens & things

BROCCOLI SPINACH BRUSSELS SPROUTS RADISH SPROUTS

100g = 2.8g 100g = 2.9g 100g = 3.4g 100g = 3.8g

ROLLED OATS SPIRULINA QUINOA NUTRITIONAL YEAST

1 CUP = 10g 3 TBSP. = 12g 1 CUP = 8.14g 3 TBSP. = 9g

TEMPEH SPROUTED TOFU BROWN RICE

1 CUP = 31g 1 CUP = 2Og 1 CUP = 5g

JUST A FRIENDLY REMINDER: the measurements shown above are not a

suggested portion size, they are only a point of reference! Please pay attention to
the correct serving size for your body before consuming!
 beans & legumes

GARBANZO BEANS WHITE BEANS EDAMAME

1 CUP = 9g 1 CUP = 6g 1/2 CUP = 9g

LENTILS BLACK BEANS MUNG BEANS

1 CUP = 18g 1 CUP = 14g 100g = 3.4g

KIDNEY BEANS GREEN BEANS SOY BEANS

1 CUP = 43g 1 CUP = 1.8g 1 CUP = 68g

JUST A FRIENDLY REMINDER: the measurements shown above are not a

suggested portion size, they are only a point of reference! Please pay attention to
the correct serving size for your body before consuming!
 02

P A R T 2 :
I R O N
 02
P A R T 2 :
I R O N

HOW MUCH IRON DO YOU NEED?

Everybody's body is different so each persons iron

needs will differ but on average the recommended
dietary allowance for adult males and for women
over 50 is 8 milligrams per day.

For women aged 19-50, the RDA is 18 milligrams

per day (it's higher to compensate for blood loss
during a woman's menstrual cycle!)
 iron

TOMATO PASTE MACADAMIA NUTS PEAS BLACKSTRAP MOLASSES

1 CUP = 7.8mg 1/2 CUP = 2.5mg 2 CUPS = 4.2mg 2 TBSP. = 2.4mg

SESAME SEEDS CACAO NIBS DRIED APRICOT COLLARD GREENS

2 TBSP. = 2.7mg 2 TBSP. = 1.4mg 1 CUP = 3.5mg 2 CUPS = 2.1mg

WHITE BEANS CHARD BEET GREENS PRUNES

1 CUP = 4.3mg 2 CUPS = 1.2mg 2 CUPS = 2.2mg 1 CUP = 1.6mg

SPIRULINA PISTACHIOS TEMPEH CASHEWS

2 TBSP. = 4mg 1/2 CUP = 5.5mg 1 CUP = 4.5mg 1/2 CUP = 4.1mg

LENTILS QUINOA TOFU PUMPKIN SEEDS

1 CUP = 6.6mg 2 CUPS = 5.5mg 1 CUP = 13.2mg 1 CUP = 2.1mg
 03

P A R T 3 :
C A L C I U M
 03
P A R T 3 :
C A L C I U M

HOW MUCH CALCIUM DO YOU NEED?

Everybody's body is different so each persons calcium

needs will differ and vary at different stages of life,
but on average the recommended dietary intake of
calcium is as follows:

Adolescents 12–18 years: 1,300mg x day

Women 19–50: 1,000mg x day

Women 51–70: 1,300mg x day

Men 19–70: 1,000mg x day

Adults over 70: 1,300mg x day

 calcium

BLACKSTRAP MOLASSES EDAMAME COLLARD GREENS

2 TBSP. = 82mg 1 CUP = 100mg 2 CUPS = 168mg

TOFU ALMONDS KALE

1 CUP = 868mg 1/2 CUP = 122mg 2 CUPS = 202mg

JUST A FRIENDLY REMINDER: the measurements shown above are not a

suggested portion size, they are only a point of reference! Please pay attention to
the correct serving size for your body before consuming!
 04

P A R T 4 :
M A G N E S I U M
 04
P A R T 4 :
M A G N E S I U M

HOW MUCH MAGNESIUM DO YOU NEED?

Everybody's body is different so each persons

individual magnesium needs will differ and vary
at different stages of life, but on average the
recommended dietary intake of magnesium is
310–420 mg for adults depending on age and
gender.

If you require a supplement, dosage

recommendations can vary depending on your
needs, such as to improve constipation, sleep,
muscle cramps or depression. Most studies found
positive effects with daily doses
of 125–2,500 mg.
 magnesium

PUMPKIN SEEDS BANANA SESAME SEEDS

1/4 CUP = 42mg 1 BANANA = 132mg 2 TBSP. = 64mg

SPINACH BROWN RICE EDAMAME

2 CUPS = 48mg 1 CUP = 84mg 1 CUP = 100mg

JUST A FRIENDLY REMINDER: the measurements shown above are not a

suggested portion size, they are only a point of reference! Please pay attention to
the correct serving size for your body before consuming!
 thank you
Thank you so much for following my
journey and for purchasing my
e-book! I am beyond humbled and
grateful for your support!

For more plant-based recipes, vegan

nutritional information + more visit:

WWW.NAMASTSHAY.COM
WWW.INSTAGRAM.COM/SHAYLAQUINN
WWW.YOUTUBE.COM/NAMASTSHAY