The current era is all about switching to plant-based diets, not only to improve our health but also to protect the environment. Several people each year adopt a healthier plant-based diet that is easy on the stomach and equally nutritious. With this shift in eating habits, people look for alternatives for proteins that are mainly sourced from meat and poultry. Even though it might seem impossible at first, it is quite easy to have a proper protein intake even if you switch to veganism or plant-based. If you are looking for ways to make your meals more protein-rich, then you have come to the right place.
What Is Protein?
Proteins are complex substances consisting of thousands of amino acids. They regulate the structure and functions of human body tissues and organs. Proteins are responsible for healthier hair and nail growth, stronger bones, and toned muscles. A healthy diet needs to include an ample amount of protein that is 1.4g - 2g per kg of bodyweight a day for an active healthy person.
Here are 5 plant-based foods that are packed full of proteins. Let’s get started!..
Nuts:
Nuts are a great source of protein, but peanuts are the most popular. 1 ounce of peanuts contains around 7 grams of protein which is pretty much the same compared to a glass of cow’s milk containing 8 grams of protein per glass. I recommend a blend of nuts such as walnuts, hazel nuts, Brazil nuts, and my personal favourite almonds. If weight loss is your goal then be sure to track these carefully as the calories in these add up quickly.
Tofu:
Tofu is also a trusted vegan source of protein. It is made up of soybean curds and contains 10 grams of protein per half-cup. The best part about Tofu is its versatility when it comes to cooking. Whether you make it into a finger-licking good savoury dish or a sweet dessert, it won’t disappoint you. My clients all receive 15 new plant-based recipes each month when they sign up to my monthly plan. That said, you can find free recipes online that use tofu which also taste great.
Chickpeas:
Chickpeas and any other form of beans are highly rich in protein. In fact, it is one of the richest vegan protein sources containing 39 grams of proteins per cup (cooked). They are also a great source of fibre and iron that keeps our muscles and bones healthier. Add a dash of turmeric to your chickpeas while boiling to add to their muscle healing properties.
Lentils:
Lentils are a major part of Indian cuisine as most of the parts of India enjoy vegetarian food. Lentils have a high protein content reaching up to 18 grams per cup. Different types of lentils have different grams of proteins so, you can try a variety of them daily.
Quinoa:
In this era, there is barely anyone who doesn’t know the importance of quinoa. It is a grain that is usually used as the substitute for rice and pasta by people who like to have a low-carb diet. One cup of cooked quinoa contains 8 grams of protein that is equal to cow’s milk. Quinoa also has healthy fibres, essential for a healthy gut.
Add More Protein to Your Daily Meal:
Everybody wants a healthy diet that can help them feel energised at all times. Well, you can get just that with the list of foods mentioned above. With all the myths finally busted about the plan-based diets lacking protein, you can finally incorporate all these items into your daily diet plan. Watch your body transform into something healthy, active, and productive with just a few simple additions to your plate.
Thanks for reading. Comment below if you have any questions. I will be notified of your comment and will respond the same day :)
- Karl Boden
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