Plant-based diets: How to include high protein foods?

Plant-based diets: How to include high protein foods?

Whether you are a vegetarian or a vegan, it might seem difficult to find good protein sources, but it’s not! Here are some ideas!

If you follow a meat-free diet, it might be hard at first to adapt and find the right balance of nutrients. There is a common misconception that plant-based diets lack sufficient protein, but the truth is that there are healthy alternatives to meat that you can include. The concern is not unfounded because protein is essential for muscle growth and repair and while the meat is one of the main protein sources, it’s not the only one. Here are 10 options!

1. Quinoa

Quinoa contains more than 8g of protein per 180g

Quinoa contains more than 8g of protein per 180g –two servings of quinoa are equivalent to a chicken fillet’s protein content. Of course, quinoa has the advantage that it is gluten-free and super versatile!

2. Seitan

Seitan is a great substitute for meat!

You’ve probably asked yourself what seitan really is, well, it is made by combining wheat gluten, water, herbs and spices. A serving of approximately 80g contains 17g of protein, it also contains iron and calcium.

3. Teff

Teff is an ancient grain with a high protein content –a serving of 240g has around 11g of protein. It is gluten-free, high in iron, vitamin B and fiber.

4. Lentils

A serving of 240g contains 18g of protein

A serving of 240g contains 18g of protein, it's packed with fiber, B vitamins, iron, magnesium and zinc –green lentils are higher in protein than red ones.

5. Chickpeas

Add them to your salad, prepare some hummus, roast them for a healthy snack, the recipes are endless. Only 30g chickpeas have the same proteins as an egg –around 6g.

6. Beans

On top of being rich in iron, fiber and protein, it contains lysine, an essential amino acid that lowers your cholesterol and speeds up the body’s absorption of calcium.

7. Soy milk

Add some soy milk to your morning coffee!

A glass of soy milk provides around 7g of protein and they are usually fortified with calcium, vitamin D and vitamin B12.

8. Nutritional yeast

A 5g teaspoon amounts 2.5g of protein, it is also packed with thin vitamins B, iron and zinc. You can add it to soups, pizza, pasta and sprinkled over any dish you like.

9. Pumpkin seeds

Roast them for 15 minutes and have them as a snack!

On top of providing 7g of protein every 28g, they are packed with phosphorus, manganese and magnesium, they are also loaded with antioxidants and fatty acids. Roast them for 15 minutes and have them as a snack!

10. Green peas

Green peas contain 4g per 80g –it is actually one of the most protein-rich vegetables. They are also a great source of vitamin C and fiber.

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Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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