Okay, this blog post is much overdue, and is inspired by some emails I've been receiving regarding protein.
I get most of my protein from mixing grains, and beans. The only plant that is a ‘complete protein’ is quinoa, thus, I have to pair beans and grains to get all my aminos. I also get a lot of my aminos in my Ground-Based protein shakes: http://www.ground-based.com/products/superfood-protein-smoothie.html. Use my discount code for 10% off your order: GBN10-AS.
One of the cool things of being on a plant based diet is never loosing energy, because everything you eat is a carbohydrate. The other nice thing is meeting all your nutritional needs, while eliminating bad fats and lowering cholesterol, salt levels, and reducing your risk of disease. Did I mention a plant-based diet is calorie dense, meaning you feel fuller (see picture below).
Food with high sources of protein:
Beans & Legumes
Black Beans (1 cup= 15g protein)
Garbanzo beans (used to make hummus) (1 cup= 15g protein)
Pinto beans (1 cup= 41 g protein)
Lentils (1 cup = 50g of protein!!!)
Soy
Tempeh (31g protein=1 cup) needs to be cooked with seasonings. Absorbs the flavors. Tofu (20 g protein = 1cup) needs to be cooked with seasonings. Absorbs the flavors.
Grains TVP ( ¼ cup dry = 12 g Protein) Quinoa (only plant that is a complete protein) (1 cup cooked = 8g protein) Brown rice (1 cup cooked = 5 g protein) Oats (1 cup = 6 g protein) Wheat bulgur (1 cup dry = 17g protein)
Veggies Kale (1 cup = 3g protein) (add to dishes, smoothies, or salad) Spinach (1 cup = 1 g protein) (add to dishes, smoothies, or salad) Spirulina – Plant powder mixed in juice (1 oz = 16 g protein)
Nuts Almonds (1 oz = 6 g protein) Walnuts (1 oz = 7g protein) Peanut butter (2 tbsp = 7 g protein) Nut Butters
Lentils (1 cup = 50g of protein!!!)
Soy
Tempeh (31g protein=1 cup) needs to be cooked with seasonings. Absorbs the flavors. Tofu (20 g protein = 1cup) needs to be cooked with seasonings. Absorbs the flavors.
Grains TVP ( ¼ cup dry = 12 g Protein) Quinoa (only plant that is a complete protein) (1 cup cooked = 8g protein) Brown rice (1 cup cooked = 5 g protein) Oats (1 cup = 6 g protein) Wheat bulgur (1 cup dry = 17g protein)
Veggies Kale (1 cup = 3g protein) (add to dishes, smoothies, or salad) Spinach (1 cup = 1 g protein) (add to dishes, smoothies, or salad) Spirulina – Plant powder mixed in juice (1 oz = 16 g protein)
Nuts Almonds (1 oz = 6 g protein) Walnuts (1 oz = 7g protein) Peanut butter (2 tbsp = 7 g protein) Nut Butters
So I tend to get really creative with my meals:
• Mix black beans with kale or spinach and maybe a side of quinoa or brown rice
• Falafel with hummus and spinach
• Oats with peanut butter or agave nectar for sweetener
Please comment if I missed something! :)
• Falafel with hummus and spinach
• Oats with peanut butter or agave nectar for sweetener
Please comment if I missed something! :)
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