What is Protein?
Protein is a macronutrient that is necessary to building muscle mass. It is commonly found in animal products but is also present in other sources, such as nuts and legumes
As a Vegetarian, I often get asked where do I get my protein from if I don’t eat meat?
Many people still believe that you can only get protein from only eating meat. This is not true as protein is available in many nonmeat forms of which I listed below. Let’s take a look!
Nuts and Nut Butters
Nuts and its butter forms are an excellent source of protein. These nuts are a quick source of protein in plant-based diets. Although nuts are high in fats, they are considered healthy fats that are high in calories. On average nuts such as cashews and almonds, contain about five to six grams of protein and 160 calories per ounce. Nuts are great for post-workout snacks or mid-day craving munchies.
Nut butter is also great sources of protein. My favorite is Almond butter. This nut butter is great to spread or add to fruits and make shakes. Always pick butters that don’t have added sugars and hydrogenated oils.
Quinoa and Whole Grains
Whole grains are another fantastic source of protein. Most whole grains such as barley, whole grain bread, and rice contain a small amount of protein compared to quinoa. Quinoa is very high in protein and referred to as the “super grain.” With only one cup of quinoa, you get almost 18 grams of protein and about 17 grams of fiber and essential amino acids.
If you are looking for a substitute for rice, then Quinoa is perfect! Quinoa is usually mistaken for a grain but is a seed. This seed is easy to make, and when cooked it becomes very fluffy and soft and has a bit of a nutty flavor. This super grain can be added to soups, salads and used to make hot breakfast cereals.
Chia Seeds
Chia seeds are a quick addition to any meal. They are a tiny black seed that when added to liquids swell up and turn into a jelly-like form. These seeds are an easy way to add protein to anything by sprinkling it onto your food. Chia seeds contain just under five grams of protein per ounce and are very high in fiber. They also contain amino acids and minerals and vitamins.
Chia seeds also have other health benefits include. They promote healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and more. Chia seeds are nutrient dense and loaded with energy boosting power. Give it a try.
Chickpeas
Also known as Garbanzo beans, Chickpeas is a bean that is an excellent source of plant-based protein. Other benefits of this protein-packed legumes are its ability to improve digestion, prevent heart disease and stabilize blood pressure levels.
Chickpeas are another great option for vegetarians as they have about 7.5 grams of protein in half a cup. The proteins in chickpeas are not complete because it does not contain all the amino acids. You can add chickpeas to other foods that are amino acid-rich such as quinoa to get that extra boost of nutritional value. Toss chickpeas into salads, cook them or puree into hummus, whatever way you eat them, just have fun.
Green Peas
I was always told to eat my peas and for a good reason! Peas are great at helping maintain weight while supporting your health with a wide array of vitamins and minerals. The added benefits when it comes to this vegetable is that it is loaded with protein. A cup of peas has 8.5 grams of protein. This is more than twice as much protein as a tablespoon of peanut butter or a cup of milk. Also, just one cup of cooked peas also has 9 grams of fiber. A cup of raw peas is only 117 calories and rich in antioxidants.
Tofu, Tempeh and other Soy Products
Foods made from soy products are vegetarians and vegans highest sources of proteins. Not only is tofu is an excellent source of protein but it also contains all eight essential amino acids. These items are very nutritious, and the amazing thing about it is that you can flavor it to your taste. Tempeh and Tofu are packed with 15-20 grams of protein in only half a cup. Other soy products that are enjoyable are steamed edamame (soybean), soy cheese and soy ice cream. YUM!!
Enjoy your proteins!
