Yum

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.

Plant Protein Sources #vegan #vegetarian #healthyliving #tararochfordnutrition

photo by Skyler Creative

Check out my video on Plant Protein Sources:

Plant Protein Sources: Why is Protein Important?

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.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/15466943 

https://www.ncbi.nlm.nih.gov/pubmed/16469977

https://www.ncbi.nlm.nih.gov/pubmed/16950139

 

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.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/25169440

https://www.ncbi.nlm.nih.gov/pubmed/22958314

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

  • Seitan
    • 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
  • Chickpeas and most beans
  • Lentils
    • Lentils are legumes that surprisingly don’t take too long to cook. They usually take about 20 minutes, but following the instructions on the package is always a safe bet.
    • 1 cup of lentils contains about 18 g of protein and a good serving of fiber. Pairing protein and fiber together is a great way to keep you feeling full for a long time.
    • You can use lentils in chili, soups, salads, ethnic dishes, veggie burgers, or anywhere else you want! I’ve even put them in brownies.
    • Recipes with lentils
  • Nuts/Seeds (walnuts, almonds, peanuts, pecans, etc) Nut butters (almond butter, peanut butter, etc)
  • Tofu, Tempeh, Soy Beans
    • These are all soy products. 
    • 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
    • Recipes using tofu, tempeh or soy beans
  • Quinoa
  • Nutritional Yeast
    • Nutritional yeast, also called nooch, is a deactivated strain of yeast that comes in yellow powdery flakes and has a slightly cheesy/umami flavor. 
    • Just 1 ounce of nutritional yeast contains 14 g of protein. 
    • You can sprinkle nutritional yeast on popcorn, salads, put it in mashed potatoes, homemade pesto, or wherever you want to add a yummy cheesy flavor.
    • Recipes using nutritional yeast

 

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. 

Questions?

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 🙂

Leave a comment

Your email address will not be published. Required fields are marked *

    Let’s keep in touch. Subscribe to my list and get all of the best content delivered directly to your inbox.

    • By subscribing, you are confirming your consent in the collection and secure storage of this data, as described in our Privacy Policy.