You do not have to be a vegan or vegetarian to benefit from eating a more plant based diet. In fact many people these days are mixing a plant based diet with high quality animal proteins. Study after study has proved the power of plant foods. Eating whole foods from the earth (aka lots of fruits and vegetables) is scientifically proven to help prevent a variety of chronic diseases and conditions. Plants provide high amounts of fibre and potassium which can prevent heart disease and regulate blood pressure. Also, removing processed carbohydrates and replacing them with plant based carbohydrates/whole food sources help prevent and reduce the risks of diabetes, obesity and more.
PLUS...the potent phytochemicals and antioxidants found in fruits and vegetables are anti-aging and fight off cancer. Shall I go on?
I know it’s probably obvious fruits and vegetables are good for you and I also know I probably don't need to sell you on all the benefits, but its always motivating to hear. But, what about plant based proteins? I may need to assure you that there are great ways to get more protein in your diet without adding more animals products. Probably the most common question I get when its comes to my plant based diet is...How do you get your protein?
I would love to show you how and although I don't always feel I need to focus on “getting protein in”, I find I get plenty naturally in the way I cook. I have listed below 7 of my many favourite ways to get protein while living a plant based lifestyle.
1-Nutritional yeast: 8g protein, 5g carbs, 0g fat. You only need a couple tbsp of this stuff and voila...a complete protein. I am obsessed with nutritional yeast, I buy it in the health food section or at bulk barn. It is chock full of b-vitamins and proteins, plus it has a cheesy taste with no fat! Hello cheesy pasta or potatoes. Winning!
2: Chickpeas or black beans: 11g protein, 34g carbs, 0g fat. Make them yourself or buy organic in a can (rinse well). Beans and legumes are a perfect mix of complex carbs and proteins. Tones of fibre and iron. Perfect for any active vegans out there!
3: Smoked or Sriracha Tofu (Organic or GMO):14g protein, 4g carbs, 8g fat. I know not everyone is the biggest soy fan, but I choose I eat Non GMO and organic soy products in moderation, which is proven to be fine, if not beneficial. You can actually find this particular soyganic smoked tofu at Walmart for $2.99. Being vegan is cheap!
4: Vega vanilla protein powder: 20g protein, 6g carbs, 0g fat. Ok, I don’t recommend many powders and potions but I love adding vanilla protein to my green smoothies. I have a smoothie almost everyday. Check out what I eat in a day here...
5: Green pea pasta: 19g protein, 47g carbs, 2g fat. This is another great way to get carbs and proteins all in one shot. You can get all your protein, carbs and fat in one bowl (add some ripe avocado). I make a delicious pasta dish with this pea pasta. Check out the recipe here...
6. Gluten free oatmeal. 10g protein, 35g carbs, 4.5g fat. Ok, I know oatmeal is a carb, but I am trying to prove here that protein is already in a lot of our complex carbohydrates. Broccoli and kale have protein for goodness sake. Mother nature has got your back.
7. Hemp hearts: 11 g protein, 3g carbs, 13g fat. I love adding hemp hearts to smoothies, oatmeal or salad dressings. It contains omega-3 and 6, not only does it pack quite a few health benefits, it is comparable to beef or lamb when it comes to protein ratios.
do you want to start eating more plant based meals today? Try my free meal plan!
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