5 Good quality plant-based proteins for vegans and vegetarians

5 Good quality plant-based proteins for vegans and vegetarians

Are you going vegan or vegetarian or you are an old-school veggie who wants to level up your diet? Here’s all to know about good quality plant-based proteins.

Whether you’ve been meat-free for a long time or you are new, you might be looking for ways to boost your diet. Protein is the building block of our body, so finding good quality plant-based proteins is paramount to stay fit. But don’t fret! There are plenty of options for you! Plant-based sources of proteins are accessible and fairly inexpensive.

The importance of protein

How much protein should you eat a day?

The reference for an average adult is about 0.75g of protein per kg of body weight per day. So, a person who weighs about 60kg should eat around 45g of protein a day.

Is there anything as eating too much protein?

Eating too much animal protein can contribute to bone loss and kidney damage –if you have a kidney condition. But plant-based proteins are much more benevolent for your kidneys.

Can vegans be athletes?

Though it might be challenging, with the right nutrition and some supplementation a vegan diet can meet the needs of any athlete.

Good-quality plant-based protein foods

All grams refer to edible, cooked food.

1. Quinoa

Quinoa is a high-quality source of protein.

Quinoa provides 4g of protein every 100g. It’s an excellent superfood that contains 22 amino acids.

2. Pulses

Pulses are great proteins.

Pulses include several types of beans, peas, and lentils. They are inexpensive, low-fat and an amazing source of protein.

Lentils: around 8-9g of protein per 100g

Chickpeas, including hummus: 7g of protein per 100g

Garden peas – around 7g per 100g

Beans: between 7-10g protein per 100g

3. Tofu

Tofu is a good source of protein.

Every 100g of tofu provides 8g of protein. It is super versatile you can find many recipes here.

4. Nuts and seeds

Nuts are quite easy to include in your regular diet, they are super tasty and they are also a great snack!

Ground linseed – 3g per heaped tablespoon

Almonds – 3g of protein for every six almonds

Walnuts – around 3g of protein for every three whole walnuts

Pumpkin seeds – 4g per tablespoon

Pistachios – just over 1g of protein over 10 pistachios

Cashew nuts – 3g per 10 cashew nuts

Brazil nuts – 4g per six Brazil nuts

5. Chia seeds

Chia seeds are my number one staple when in smoothies. Just one tablespoon of chia seed provides 2g of protein –plus, they are great when it comes to replacing eggs.

Aniela Dybiec

Aniela is a writer who and loves art, makeup, and magick. She is also an amateur illustrator, a wellness fan and a vegetarian.+ info

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