Healthy sources of Protein
As a plant based foodie and being very sporty I constantly need to answer to the same question over and over again. Where I get my proteins from? As I have said before, I don’t like to label my eating habits being a vegetarian or pescetarian, so I prefer using a term plant based foodie. That means that 85% of the foods I eat are plants, grains, nuts and so on, and 15% is seafood and fish. I really believe in Japanese diet what is loads of veggies and fresh fish. I don’t consume any dairy, eggs, poultry or meat. And that’s where people get confused. Everybody are so used to know that these foods what I just listed are the main sources of protein. Yeahs you can get protein from them, but in nowdays food industry these are also sources for many very harmful results. Our bodies need protein and it’s important to know the best sources for it. Protein is essential nutrient what we need for growth and repair body cells. From our hair to our finger nails, protein is a major functional and structural component of all our cells.
The myths that you need milk and dairy to survive are not true. You can be completely healthy and strong without them too. Plant based eating habits might give you a lot more energy and lighter feeling in your body. Im speaking from my own experiences, I have always been very athletic, but since I changed my eating habits about 4 years ago I feel so much better in my body. Also being a big sister to two very active soccer players I help and guide them to find their balance in nutrition. Especially when growing bodies need to consume more to fully grow it’s great to see how plant based proteins can fill their every need.
Ideal for making salads, soups, green smoothies, veggie wok and so on. You can include vegetables into any dish.
1 avocado – 10 grams, 1 cup broccoli – 5 grams, 1 cup spinach – 5 grams, 1 cup cooked sweet potato – 5 grams
Perfect snack during the day. You can also add them to your breakfast bowl, salads or make a nut milk.
28g cashews – 4.4 grams, 31g sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams, 1/4 cup walnuts – 5 grams, 2 tbsp almonds – 4 grams Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein
Great to use in so many ways. Quinoa, Amaranth and Oats are perfect for breakfast with nutmilk and berries or fruits. Grains can be use in salads and main dishes. They also can be alternative to white rice or pasta and great base for veggie burgers. There are so many choices how to use grains in your meals.
1 cup Quinoa – 11 grams. Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content, 1 cup Oatmeal- 6 grams, Sprouted grain bread products – buns, tortillas, bread are 7-10 grams from the bread alone
Great source of protein and you can substitute them with meat anytime.
1 cup lentils – 18 grams, 1 cup garbanzo beans(hummus) – 14.5 grams, 1 cup pinto, kidney, black beans – 13-15 grams, 1 oz peanuts – 6.5 grams
Not just superfood, but also one of the greatest complete proteins in plant world. Spirulina is a blue-green algae containing all essential amino acids. Spirulina powder can be mixed in raw juices, smoothies or even combined into your breakfast bowl. 10g of Spirulina is about 6g of Protein
Great source of omega6 and super source of Protein. Hemp can be used as seeds, seed flours or hemp milk. You can combine them with your breakfast, smoothies, salads or even veggies. Hemp seeds can be also a perfect snack. 3tbs is about 16grams of Protein
If you are not completely plant based eater, but want to make healthier choices the heres a little something for you
Wild Salmon is high protein and carb-free, also one of the best sources for healthy fats. 100g of Raw Salmon 19.94g of Protein and 100g of cooked Salmon have 25.56 grams of Protein
Eggs contain all the eight essential amino acids. This makes them perfect source of protein