If you follow a plant-based diet, you will probably be tired of hearing the question “how do you get enough protein in your diet?” Protein is abundant in plants and other non-animal sources, you just have to know where to find it and how to combine it. Vegan and vegetarian diets have grown in popularity due to its health benefits, for animals and the environment. We should all try to eat less meat and animal products to reduce the pressure on the animal farming industry. MindBody Green have listed some great sources of protein that will meet your amino needs daily:
One cup of cooked spinach will give you 7 grams of protein and two cups of kale will give you 5 grams. Add a few greens to your meal to get a healthy dose of fibre, protein, vitamins and minerals. Dark green vegetables are a superfood that will keep your blood sugar regular, rich in folic acid, Vitamin C, potassium and magnesium.
Hemp powder is a high protein source which can be added to smoothies or your breakfast cereal. 30 grams of hemp powder will give you about 11 grams of protein.
This versatile grain is both great tasting, gluten-free and high in protein. Replace your rice or other starch at dinner with a cup of quinoa to get 9 grams of protein. You can also make a delicious quinoa porridge for breakfast.
4. Nuts, nut butter and nut milk:
Nuts are a great source of healthy fats, energy and protein. Use nut-based milk (or soya milk) in your smoothies and breakfast cereals, eat some nuts as a snack or add a tablespoon of nut butter to your sprouted grain bread (10 grams of protein). Yummy way to get some added protein.
When creating a vegan meal it is important to make sure it nourishes you with the complete set of amino acids. If you want to read up on amino acids and protein, have a look at this article by VeryWellFit. To ensure you are getting a complete protein, combine grains and legumes such as:
• Beans and rice as a side dish
• Whole-wheat bread and peanut butter
Or combine nuts and legumes:
• Almonds and peanuts
• Lentils and almonds in a salad
Or combine legumes and seeds:
• Peanuts and sunflower seeds as a snack
• Beans on seed bread
• Green peas and sesame seeds toasted in a pan to make a side dish
Soy, however, is one of the legumes that provide you with a complete protein. There are also a lot of protein powders that are vegan on the market that you can put in your smoothies and oats.
Get inspiration for your next vegan meal form one of the following vegan blogs:
There are so many healthy, delicious and high protein vegan dishes to experiment with. Be adventurous and try to have one vegan day a week to cut down on your meat and dairy consumption. This will do both your health and the planet some good.