Plant Based Protein

April 25, 2021 in in Food

More and more people are interested in becoming vegetarian or vegan slim and lite. A common concern is that they might lack getting enough protein, essential vitamins and minerals. However, a well-planned plant-based diet can provide you with all the nutrients you need such as protein, calcium, iron, and vitamin B-12, which people get from animal products.
Increasing plant protein intake while following a vegan or vegetarian diet can promote muscle strength, satiety and weight loss. Here are 8 plant foods that contain a high amount of protein that you can add to your diet:

Chia Seed
Chia seeds are low-calorie foods that are rich in fiber and omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2g of protein per tablespoon. You can add it to your drinks, smoothies or pudding.

Nuts such as almonds, peanuts, cashews, pecans or walnuts are good protein sources, it offers 10g of protein per ¼ cup (28g). Although high in protein, nuts are also high in fat and calories, don’t over estimate your portion, moderation is the key.

Peanut Butter
Peanut butter is protein-rich, full of healthy fats and contain around 3.6g of protein per tablespoon.

Quinoa provides all nine amino acids and is also rich in magnesium, iron and fiber. Quinoa can be excellent alternative to pasta or rice, and could also be sprinkled on salads such as Tabouleh. Cooked quinoa contains 8g of protein per cup.

Tofu, Tempeh and Edamame
Soy products are very rich in protein. They also contain good levels of calcium and iron, which makes them excellent substitutes for dairy products. You can try tofu as meat substitute in your sandwiches or soups.

Red or green lentils contain plenty of protein, fiber, iron and potassium. It contains 8.84g of protein per ½ cup, and you can add it to your stews, soups or salads.

Packed with protein (around 7.25g per ½ cup), chickpeas can be eaten hot, cold, baked or as a dip like hummus dip.

Green peas contain several vitamins, minerals and antioxidants, they are also high in fiber and protein. Pea protein powder, is a supplement made by extracting protein from yellow peas, and is typically used to increase the protein intake for people following a plant-based diet.

Finally, it can be challenging to get all essentials amino acids for those on purely plant-based diets, that’s why it is necessary to incorporate a variety of plat-based vegan foods into your diet to receive all the essentials amino acids that your body needs.

Mariam Fadlallah, Kcal Nutritionist

Written by Lauren Jacobsen, Nutrition Director

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