If you're plant based like myself, you may have heard MANY times "but, where do you get your protein?!" *Insert eye roll here*
Replacing animal protein with plant protein is way easier than it seems! Especially with all the new products becoming available daily for vegetarians and vegans. Eating a plant based diet is better for you, and can aid in preventing and treating many illness and diseases, if done right. Balance is key.
The recommended dietary allowance (RDA) of protein is 0.8g/kg/day for adults. For someone who's 150 pounds, for example, would have an RDA of about 55g of protein a day.
If quitting meat is something you're interested in, or you're simply wanting to keep your meals interesting, heres some simple whole foods you can swap out, while still keeping up protein intake.
1. Beans - this is a common one. Beans are so versatile, and can be eaten with basically any meal. Breakfast, lunch with wraps or fajitas, or even supper on a stirfry or in a salad.
1 cup of black beans will give you over 15g of protein.
Plus you can bake it into amazing treats, like black bean brownies!
2. Tempeh - I like to call this tofu's lesser known cousin. Tempeh has a great texture, different than tofu, and is made up of fermented whole soy beans. Its delish on its own, or even on top of a bed of rice. This means that it retains more vitamins, and protein, in fact, one cup of tempeh has over 30g!
3. Tofu - many people have a problem with tofu.. I believe that this is because they had tofu that wasn't cooked properly. Tofu is made of soy milk in block form, either soft, firm or extra firm. When done right, tofu doesn't have a spongy texture, you can actually make it firm and rich with flavour. I recommend pressing a block between heavy books for 30 mins to squeeze out water, than marinating similar to a steak. With the excess water gone, this leaves the tofu able to absorb all the amazing flavour and taste from the marinate. Tofu can be great in a scramble (replacing eggs), on top of pad Thai or stir fry, or even sliced thinly on sandwiches. In 1 cup of tofu there is about 20 g of protein.
4. Chickpeas - also known as garbanzo beans, are lentils. Most of you know, chickpeas make up hummus. That itself should convince you how yummy chickpeas are! These are great baked with spices (think cinnamon/sugar, garlic/cayenne, or just sea salt), in salads, or even a side with beans.
1 cup of chickpeas is almost 40g of protein.
5. Edamame - almost 20 g of protein in one cup, these cooked soybeans are a great snack or side dish at meals.
6. Nuts/almonds/cashews/pumpkin seeds - very protein rich in a small package. Great for snacking and easy to access. Protein depends on type of nut.
7. Broccoli - 1 cup of these little trees gives almost 3g of protein. Great as an addition to meals, if you're into broccoli ;)
8. Spinach - also great in addition to meals, have a 2 cup salad with spinach and you're adding almost 3 g of protein, while getting your veggie intake up. (Beer optional)
9. Kale - delicious in salads or baked with oil and sea salt, or even blended into a smoothie.
1 cup gives you 3 whole grams of protein, plus tons of vitamins.
10. Chia seeds - these are a protein and vitamin packed superfood, great in smoothies or added to oatmeal in the morning. 2 tbsp adds 4g of protein.
Replacing meat with plant based foods is simple and provides just as much macronutrients, without all the fat and cholesterol ;)
Now, if you're vegan/vegetarian and someone asks "but where do you get your protein?!" you can answer with a list of 10 protein packed awesome foods!
Enjoy,
The Rural Runner
Replacing animal protein with plant protein is way easier than it seems! Especially with all the new products becoming available daily for vegetarians and vegans. Eating a plant based diet is better for you, and can aid in preventing and treating many illness and diseases, if done right. Balance is key.
The recommended dietary allowance (RDA) of protein is 0.8g/kg/day for adults. For someone who's 150 pounds, for example, would have an RDA of about 55g of protein a day.
If quitting meat is something you're interested in, or you're simply wanting to keep your meals interesting, heres some simple whole foods you can swap out, while still keeping up protein intake.
1. Beans - this is a common one. Beans are so versatile, and can be eaten with basically any meal. Breakfast, lunch with wraps or fajitas, or even supper on a stirfry or in a salad.
1 cup of black beans will give you over 15g of protein.
Plus you can bake it into amazing treats, like black bean brownies!
2. Tempeh - I like to call this tofu's lesser known cousin. Tempeh has a great texture, different than tofu, and is made up of fermented whole soy beans. Its delish on its own, or even on top of a bed of rice. This means that it retains more vitamins, and protein, in fact, one cup of tempeh has over 30g!
3. Tofu - many people have a problem with tofu.. I believe that this is because they had tofu that wasn't cooked properly. Tofu is made of soy milk in block form, either soft, firm or extra firm. When done right, tofu doesn't have a spongy texture, you can actually make it firm and rich with flavour. I recommend pressing a block between heavy books for 30 mins to squeeze out water, than marinating similar to a steak. With the excess water gone, this leaves the tofu able to absorb all the amazing flavour and taste from the marinate. Tofu can be great in a scramble (replacing eggs), on top of pad Thai or stir fry, or even sliced thinly on sandwiches. In 1 cup of tofu there is about 20 g of protein.
1 cup of chickpeas is almost 40g of protein.
5. Edamame - almost 20 g of protein in one cup, these cooked soybeans are a great snack or side dish at meals.
6. Nuts/almonds/cashews/pumpkin seeds - very protein rich in a small package. Great for snacking and easy to access. Protein depends on type of nut.
7. Broccoli - 1 cup of these little trees gives almost 3g of protein. Great as an addition to meals, if you're into broccoli ;)
8. Spinach - also great in addition to meals, have a 2 cup salad with spinach and you're adding almost 3 g of protein, while getting your veggie intake up. (Beer optional)
1 cup gives you 3 whole grams of protein, plus tons of vitamins.
10. Chia seeds - these are a protein and vitamin packed superfood, great in smoothies or added to oatmeal in the morning. 2 tbsp adds 4g of protein.
Replacing meat with plant based foods is simple and provides just as much macronutrients, without all the fat and cholesterol ;)
Now, if you're vegan/vegetarian and someone asks "but where do you get your protein?!" you can answer with a list of 10 protein packed awesome foods!
Enjoy,
The Rural Runner