Sharing information about protein and tons of plant protein sources with recipe links!
Lately, the topic of plant protein sources has come up many times. I’ve had clients asking me about it, friends at my gym asking me about it, and people on instagram asking me about ways to incorporate more protein in their diet without eating more meat.
Protein is a macronutrient like carbohydrates and fat.
Helps you feel full: There are several studies showing that protein helps people feel full and satisfied when they eat it without necessarily consuming a lot more food. There is convincing research to show that consuming more protein may reduce ghrelin, or the hunger hormone. Feeling full and satisfied will help you think clearer, focus on important tasks, and hopefully have less hanger episodes.
Helps keep your muscles strong and healthy: Protein is the foundation for our muscles, so consuming enough protein is important for healthy muscles and if you are strength training, consuming protein can help you build more muscle.
There are numerous other reasons to consume protein such as speeding up injury recovery, benefiting bone health, and maintaining fitness and muscle as we age.
When eating protein, I recommend consuming it with meals and snacks throughout the day rather than all at one meal or one snack. This will allow you to get a variety of protein into your diet and feel full and satisfied all day long.
Plant Protein Sources
This is a protein made from gluten, the protein found in wheat. Many times it has the texture and flavor of real meat when prepared.
Seitan contains about 25g of protein per 3.5 oz.
This is located in the refrigerated section of most health food stores or grocery stores with a health food section.
To prepare seitan you can saute it, bake it, or grill it.
Because it is made from gluten, Seitan should be avoided if you have Celiac disease or non-celiac gluten sensitivity.
Hemp seeds are little seeds that come from that same plant that produces marijuana, but don’t worry these little seeds will not get you high.
Just 1 ounce of hemp seeds contains 10 g of protein as well as healthy fats and a ton of minerals.
These little seeds don’t have much flavor and have a pretty soft texture, so you can easily add them to oatmeal, yogurt bowls, smoothies, salads, or sprinkle them on toast.
Soy beans contain all the essential amino, making it a complete protein
Tofu is also known as bean curd. The soybean curds are pressed together in a process that is kind of like making cheese. The flavor is very neutral and takes on the flavor of the ingredients it is cooked or served with.
Tempeh is made from fermented soybeans that are pressed together to make a patty. You can bake or sautee tofu or tempeh and use them in a variety of dishes from stir fry to veggie burgers.
Edamame are young soybeans that have a subtly sweet but earthy flavor. Usually they are steamed or boiled and can be eaten on their own, mixed into stir fries, salads or soups
Tofu contains about 15 g of protein for 3.5 oz
Tempeh contains about 18 g of protein for 3.5 oz
Soy beans or edamame contain about 10 g of protein for 3.5 oz
While we eat quinoa like a grain similar to rice, it is actually a pseudocereal. That means we treat it like a cereal grain, but it is not a grain…it’s a seed!
1 cup of quinoa contains about 8 g of complete protein.
You can use quinoa in breakfast bowls similar to oatmeal, bake it into muffins and other baked goods, make summer salads with tons of herbs and fresh vegetables, put it in soups or casseroles, or anything else you can think of.
It’s also important to note that many foods contain carbohydrates, protein, and fat – so just because something is not listed here doesn’t mean it doesn’t contain protein. These are just some of the plant-based options I enjoy, many of my clients enjoy, I use regularly, and I can find pretty easily either online or in a grocery store.
If you have any questions, please comment in the comment section down below I’ll make sure to answer to the best of my abilities 🙂
SHARE THIS POST:
LEAVE A COMMENT
Based on this post, here are a few similar ones you should check out.