Finding protein in vegan diets is simple. Look over Whitney’s top ten sources of plant-based protein sources for motivation!
When I explain to people that I’m primarily a plant-based diet and they respond with “how do you gain protein? It’s the HUGE myth that plant-based diets aren’t high in protein. Yes, fruits, vegetables grains, nuts, legumes, seeds all contain protein. Today, I’m going give you my top sources of protein to eat in an all-plant-based diet.
1. Chia seeds
These tiny nutritional powerhouses are packed with around 3.5 grams of protein for 2 tablespoons. They’re also loaded with essential nutrients that are important for diets based on plants such as iron, calcium, and zinc.
Tofu is without doubt my most favorite source of protein from plants. With around fifteen grams of protein for a 4 oz portion (cooked) Tofu is a great source of protein. It provides about one-third of a typical woman’s protein requirements for the day. It’s also extremely versatile.
Tofu that is soft can easily be mixed into smoothies and medium tofu could be used in vegan cheeses, and the firm or extra-firm tofu can be used in stir-fries or heavier recipes. It also has a light taste, so you can truly make it work with any kind of food. It is able to take off the flavor of the spices and sauces you use in cooking.
It also offers a wonderful texture for people who are new to diets that are based on plants and can be substituted for meat in a variety of dishes. I enjoy House Foods tofu because all their soybeans are organic and are grown within the U.S. Contrary to what you might have been told, the soy-based foods such as tofu are loaded with nutrients. Research has shown that soy can help to prevent chronic diseases such as heart disease, cancer, and diabetes.
3. Sprouted Whole Grain Bread
Whole grain bread contains about 6-grams of protein for each piece. It means that each sandwich contains approximately a fourth of the daily requirement before even getting to the food! Whole grains are high in fiber that helps maintain the health of your digestive system as well as fight off chronic diseases such as heart disease and cancer.
Quinoa is what many might call an “complete protein”. The whole plant foods are all containing all nine essential amino acids however some have smaller quantities in comparison to other. However, quinoa, just like tofu, is loaded with a huge amount of all essential amino acids as well as eight grams of protein in a cup, which makes it an excellent protein source that is derived from plants.
5. Hemp Seeds
Hemp seeds contain around six and a half grams of protein in two tablespoons . They’re easy to mix into smoothies, salads, and bowls for an extra dose of protein from plants.
6. Peanut Butter Powder
Although peanut butter is an excellent source of healthy fats, peanut butter powder provides more protein for every calorie consumed, so it’s a fantastic option to increase the amount of protein from plants in food items.
Much like bread, people only think in terms of carbs when thinking of oatmeal. However, whole rolled oats contain around eleven grams of protein in a cup.
8. Nutritional Yeast
These crunchy yellow flakes are a plant-based vital. Two tablespoons are packed with around 8g of protein. This is a hefty amount of iron, as well as an abundance of B vitamins.
I prefer to say that broccoli is cruciferocious. This is because one cup of cooked , cooked broccoli is more than four grams of protein. This is quite a lot for a vegetable. Actually, calorie-for-calorie calories, broccoli actually has more protein than certain kinds of beef. Even though you’d have to consume tons of broccoli to get the same amount of protein as a steak, I’m sure that most people who eat plant-based diets are willing to take on the task.
Although all beans contain an abundance of protein from plants however, lentils stand out with 18.2 grams of protein for each cup. Make sure to buy BPA-free containers.
Other nutritional concerns for vegetarians and vegans
Apart from proteins, you’ll need other nutrients you’ll need to ensure you’re getting enough on the non-meat diet. Consult your physician or dietitian to ensure that your diet is containing enough of:
- Vitamin B12.
- Vitamin D.
- Omega-3 acid fatty acids.
It could take some planning and effort however, you can be sure that you’ll be able to be sure to get the nutrients your body requires, even if are a vegetarian and prefer not eating meat.
Certain of the plant-based proteins mentioned in this article can be purchased on the internet.
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