How much protein is in plants? The guide for amateur athletes…Lisa
How much protein is in plants? The guide for amateur athletes…
Many people shy away from a vegetarian or vegan diet because of the fear that they will not get enough protein, but it turns out that plant foods are rich in protein and there are even quite a few options for variety.
When I first adopted plant-based diet I was not sure what better natural substitutes were for me instead of animal based foods. Fortunately, it turned out that it was actually quite easy to get enough protein without eating meat, fish or eggs. Better yet, I quickly discovered that it is much easier to prepare foods with plant proteins and that they are quite delicious.
The average person needs 1-1.6 grams of protein a day per pound of weight, depending on their level of exercise. This means that this is an amount of 113-70 grams for their mother who weighs 70 kilograms.
Here are some of the best sources of plant protein.
Nuts and Seeds
They are naturally high in protein. You can enjoy them when eaten alone or mixed with nut butter, yogurt, oats, a mixture or added to smoothies, salads, fish dishes or homemade vegan burgers.
Legumes include beans, peas and lentils and are an excellent source of protein for vegans. You can eat them alone while they are cooked or add to various salads, burritos, soups and nachos.
Soy products and meat substitutes
Meat substitutes are much more than legumes and vegetarian burgers. Soybean dishes like tofu and tempah can go well with breakfast, toasted with stir-fries, burritos and sandwiches. Seitan, salted protein made from wheat gluten is great in soups, salads, fish dishes, tacos and sandwiches.
Grains are a lesser known source of plant protein. Cooked cereals can be used as a base for a meal, combined with salads and soups or stuffed peppers or eaten in a breakfast bowl and inside a burrito. You can also combine them in homemade granola bars.
Fruits and Vegetables
All fruits and vegetables contain small amounts of protein, but some are more than others. You can eat them as they are, or cooked or combine them with smoothies and sauces. You can enjoy them at every meal and also as a snack.
Plant Based Beverages
Plant milk substitutes are very popular today, but not all of them are good enough sources of protein. Anyone who wants to use such a drink as a source of protein should use a soy drink and pea milk. They can be used as a milk substitute for coffee, soup, as well as smoothies, cereals and cream sauces.Bottom line, many people are afraid of a vegan diet because they do not always know where they will get enough protein. The good news is that there are plenty of plant foods that are rich in protein and are more than enough to meet our daily needs.