Everyone, literally everyone we know, is either trying to get plant-based or thinking of going to go the plant-based way. Those who think of embracing the plant-based lifestyle have one pressing concern, would we get enough protein, vitamin B12 from plant-based meals?
The recommended daily intake of protein is at least forty-six grams for women and fifty grams for men. So, is plant-based proteins a good source of protein? We will answer this question right here, right now, nine protein sources that are right for non-meat-eaters.
Grains are a great source of protein, and they are affordable, so you do not always have to think of amping up your protein levels with meat, egg, fish only. Quinoa is in the nutritional news for all the right reasons, as it contains eight essential amino acids.
Hence a better alternative than couscous or rice. It is filling, and it tastes delicious, as it has a fluffy and slightly nutty taste. It is a great accompaniment to most salads and curries. No wonder it is a sacred food for the Incas. A gluten-free grain is also a great choice for people who have celiac disease or others who watch what they are eating.
Tofu or bean curd is a quality protein source and made from soya bean milk. What works in its favor is it is low-fat and contains high amounts of protein and chock-a-block with vitamins and minerals such as vitamin E and calcium. It’s not only healthy but tasty as well. You’ll fall in love with its amazing flavors.
Mushroom contains lots of protein, more than your average veggies, and is versatile enough to add to various dishes such as pasta, pies, and so on. It has a chewy texture and yup, a perfect dish to try for those meatless Mondays.
And when you sink your teeth into a succulent piece of burger, you won’t miss meat that much. And the best part is, it gives your body the much-needed supply of protein too!
Cheese contains adequate protein levels. And cottage cheese contains the maximum amount of protein per calorie, and the fat content is fairly less than the other variety. It is made from pasteurized skimmed milk and is full of essential healthy fatty acids. And cottage cheese is a hot favorite among those on a diet, so that looks like an added advantage. You can use cottage cheese in dishes such as macaroni, and it will lend a creamy texture without sacrificing taste.
Lentils contain the highest protein levels in comparison with other pulses. The best part is, it has just one percent fat content. And it is ideal for adding to curries and soups. It gives not just good taste, but also adds to the texture and creaminess of your food.
Quorn is an ideal replacement for meat as it can mimic the meat taste. You can add it to curries, Bolognese sauce curries, and so on. Its amino acid content is as high as beef or chicken, but the fat content is significantly less than beef mince.
Edamame beans are popular among celebrities like Gwyneth Paltrow and Victoria Beckham. It is popular as mini soya beans and is one of the best sources of proteins when it comes to vegetables. It is a super healthy option as it can add bulk to stir-fries and salads and can be had as a guilt-free version of a tortilla dip.
Nuts are a power-packed version of a vegetarian protein source and are a fantastic protein source. Hence, you are very likely to find them in the health-conscious pantry who can satisfy their hunger pangs with something as healthy and as protein-rich as nuts.
Did you know that one cup of almonds contains more protein than an egg, while cashews are another antioxidant-rich nut that is great for your cardiovascular health?
So, wanting to turn vegan or want to reduce your intake of animal protein? Then some amazing protein sources can be satiating, tasty, and great for your health. Try some amazing recipes with these power-packed vegetarian protein sources to lose weight or to enhance your health.
However, make sure to consult a dietician who would help you prepare a diet chart that suits your body. Your doctor would also guide you with food alternatives if you are allergic to nuts or any other ingredients that we spoke about in this article.