Everyday Vegan Protein Options
More than just meat
Proteins are known as the building blocks of life: In the body, they break down into amino acids that promote cell growth and repair. (They also take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories—a plus for anyone trying to lose weight.) You probably know that animal products—meat, eggs and dairy—are the most common protein in the market, or what we have been associating for a long time; unfortunately, they can also be high in saturated fat and cholesterol. What you may not know is that you don't need to eat meat or dairy to get enough protein, and there is actually studies that indicate that plant protein is equal as meat, if not better!
Here are my everyday meats-less protein sources!
1. Leafy Greens:
yeap, all that spinach and kale is filling up with protein. Although they don't have as near as much as legumes, leafy greens do contain significant amount of protein - along with lots of antioxidants and heart-healthy fiber. If you are eating a wide variety of vegetables and leafy greens, you will be surely having enough protein in your day. I like to add a handful of them in every smoothie, just add an extra of nutrients.
This is my favorite way to get my protein. They are filling, tasty and can be made in a variety of ways. Legumes, as chickpeas have around 7.3 g of protein in half a cup and beans 26 g per two cups. I like to buy them dry and cook them from scratch, but you can still get all the benefits from canned legumes, just watch out with high sodium. Here my favorite recipe, and my favorite summer one.
3. Nuts, seeds and nut butters.
All nuts contain good fats and proteins, but because they are high in calories people tend to shy away from them. If you are having nuts as snack, choose unsalted nuts, preferably raw or roasted. Add sesame seeds to your salads, instead of oil to get a crunchy taste and healthy fats at the same time. Nut butters are also great to add in your diet. If you are buying it, make sure is it made with less ingredients as possible ans avoid the sugary ones. You can also make them at home. is super easy. Here a recipe with nuts.
Most grains contain a small amount of protein, but quinoa is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.") I like to add it in my lunch, as breakfast and even in soups.
5. Tofu, Tempeh & Seitan.
Foods made from soybeans (tofu and tempeh) are some of the highest vegetarian sources of protein: Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively. Seitan, made from wheat, can contain up to 36 g per half cup. They are a great source, but also super delicious. They can take the flavor of any seasoning you are using, and even used in smoothies!
6. Protein Powders.
I hear so much controversial thoughts on this, but if you are worried that going vegan will affect your muscle gain then definitely get yourself a tub. Choose brands that offer organic source protein, that doesn't have tons of harmful ingredients and that you can trust. Ora Organic offers an USDA approved organic protein powder made entirely from whole foods. oh and the best, is vanilla chai flavor. Vega protein (my favorite!), is also a great brand and created by ultra marathoner. Sun warrior is often the most common among the vegan community.
Daily choices are all up to you, just remember we are what we eat, so just eat right and you will feel amazing.
Now is your turn, what are your favorite protein sources?
PS: this post it is not sponsored, those protein are my favorite by far!