Achieving your protein quota on a plant based diet needn’t be hard work. Strong muscles and a vibrant immune system are all within your grasp!
So whether you’re taking the first steps to switching over to plant-based protein, or are wanting to increase protein intake on an existing plant based diet, here are 6 protein-packed options with recipes ready for your perusal!
A few key benefits of plant-based proteins include:
- No antibiotics, growth hormones, or other undesirables inherent in factory-farmed animal products.
- High levels of vitamins, minerals and antioxidants.
- High fibre, low fat, and an extreme variety of flavours and textures.
- Far less environmental impact than animal protein.
Beans, chickpeas and lentils are all packed with protein and high amounts of fibre, as well as the added benefit of being a source of antioxidants. (Antioxidants neutralise unstable free radical cells caused by stress, thereby helping prevent cellular damage; a key factor in degenerative disease.)
Protein per 100g:
Kidney Beans: 24g
Black Turtle Beans: 21g
Adzuki beans: 20g
With endless recipe possibilities, legumes are a firm staple of a plant-based diet.
2. Chia seeds
Chia seeds are a complete protein, full of calcium, magnesium, and fibre. Due to their neutral taste and amazing ability to absorb water, they can be used as a ‘thickening agent’ in soups, smoothies and puddings.
Protein per 100g: 17g
Broccoli is one of my top ‘go-to’ vegetables. One head of broccoli contains around 17g of protein plus 16g of fibre. Beyond that, broccoli is packed with antioxidants and extraordinary levels of vitamin C – even more than an orange! So to support your immune system, especially if you feel like you may be coming down with something, try these broccoli recipes:
Protein per 100g: 2.8g
If you’re a fan of rice, try quinoa. Quinoa has a nutty flavour, plus a complete amino acid protein profile, in addition to potassium, magnesium, B vitamins, and fibre.
Protein per 100g: 13g
Nuts, almonds in particular, are an excellent source of healthy fats and protein. Blended into a creamy nut butter, used as a milk alternative, sprinkled over a salad, or grabbed as a snack, nuts are your fibrous, protein-laden friend in a pinch.
Protein per 100g:
Pine nuts: 14g
6. Plant-Based Protein Powders
The leaders of plant-based protein powder are pea (78g/100g), chlorella (58g/100g), spirulina (57g/100g) and hemp (49g/100g). Used as a workout supplement or general diet booster, plant-based protein powders are an easy way to increase your protein on the go.
Check out this review on protein powder where a plant-based protein was the best option overall! Plus, get to see which plant-based brand came out on top.
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