8 Unconventional Protein Sources and Tips to Add More Protein to Your Diet by AUGUST MCLAUGHLIN Last Updated: Jun 12, 2014. What is the best diet for a vegetarian bodybuilder for muscle growth? Get some great diet tips and examples of good whole foods and plant based foods for vegan or. 9 Best Non-Meat Protein Sources Vegetarian Options to Help You Get Lean & Toned. How to Get Enough Protein on a Vegetarian or Vegan Diet Fried Tofu photo by 4kodiak/Getty Images Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? Also, TVP and tempeh are popular protein- rich soy foods. As an added bonus, many brands of tofu and soy milk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron, and vitamin B1. Don't worry, you don't have to eat tofu to be vegetarian! Protein content: A half- cup of tofu contains 1. Why you should eat it: You can add a bit of tofu to just about anything you cook, including tofu stir- fries, pasta sauces, soups, and salads. Meatless High Protein Foods (Vegetarian Protein Sources)We’ve ranked the best meatless high protein foods in terms of their protein content. You don’t have to go vegetarian or vegan to reap the benefits often attributed to those lifestyles, including reduced risk of heart attack and cancer. Simply cutting back on the amount of meat you eat each day can help. With the following meatless options you’ll still be getting plenty of protein in your diet, so you won’t have to worry about suffering from symptoms associated with low protein levels, including muscle pains, low energy, and trouble sleeping. Here are the top 2. Seitan – 7. 5g per 1. Blowing away the competition is seitan, also known as wheat gluten, which is made up of 7. That’s pretty impressive, and 1. Added features include it being low in sodium and carbohydrates, high in iron, and a good source of calcium. It’s also very low in fat, which makes it a great addition to many diet programs as a way to get protein with no cholesterol and not much fat added. As the name wheat gluten suggests, you wouldn’t want to eat this on a gluten- free diet because it’s made of the exact stuff that you’re trying to avoid when eating gluten free. Ideas for eating more seitan: Seitan makes a great replacement for chicken or turkey, so use it in any dish that calls for these for a fantastic tasting alternative with plenty of protein. Lentils – 2. 6g per 1. If you’re not eating lentils on a regular basis, you may want to start. They have an surprising amount of protein in them, taking the number two spot on our list. Lentils pack a ton of fiber, so in the same 1. You probably wouldn’t eat that serving size in one sitting, but adding it to your diet in any amount is going to be a big plus. Lentils are also rich in important minerals like iron and magnesium, as well as potassium. They are also low in fat and sodium, and are cholesterol free. Ideas for eating more lentils: Lentils are very versatile, and can be eaten as a side dish all by themselves, added to mixed vegetables, or mashed up and made into patties. They work great at thickening up a soup as well, and try adding them to a chili for added nutrition. Note: This is where chicken breast would rank at 2. Peanut Butter – 2. Here’s a yummy alternative to meat that contains plenty of protein. Peanut butter is one quarter protein, and can contribute to your overall protein needs, and tastes great which means you’ll have no trouble eating it regularly. Peanut butter is also high in potassium and a good source of fiber, and also contains magnesium and potassium to help the body function at its best. It also contains Vitamin B- 6, which will help benefit the liver as well as several other metabolic processes. If you’re looking to lose weight you’ll want to make sure not to overdo it with peanut butter, as it is high in fat. Just the right amount can spur on your weight loss efforts, too much will be counterproductive. Ideas for eating more peanut butter: Add peanut butter to a smoothie for an improved taste and to thicken it up. Use it to dip apples and celery for a healthy snack. Hemp Seed – 2. 3g per 1. Hemp seeds take the number four spot on our countdown, and they provide plenty of protein, gram for gram. The protein they contain is easily digested by the body, and they have an anti- inflammatory effect, making them a great choice for anyone suffering from a condition caused by inflammation. You may have to go to a health food store or order online in order to find hemp seeds locally. The good news is that they’re not prohibitively expensive, even for a high quality, organic brand. Hemp seeds won’t provide any psychoactive effect, even though they come from the same marijuana plant as the recreational drug. You can buy them and use them without concern of any laws or penalties. Ideas for eating more hemp seed: You can add hemp seeds to just about anything, including soups, salads, smoothies, and more thanks to their small size and nutty flavor. Black Beans – 2. 1g per 1. Black beans have been gaining in popularity over the years as a healthy side dish, but vegetarians and vegans have known just what a great source of protein they are for quite some time. Black beans are often recommended to those with diabetes as they help to maintain healthy blood sugar levels. They are digested gradually by the body, and can help you feel fuller longer. They also help the digestive tract because of their ratio of protein and fiber. You can use black beans as part of a weight loss program or weight management efforts because of their low fat content and healthy mix of fiber and protein. Ideas for eating more beans: Black beans are so versatile that they can easily be incorporated into meatless main dishes, used as a side dish, added to a stir fry, used in any number of Mexican meals, or made into a bean dip. Almonds – 2. 1g per 1. Almonds contain a decent amount of protein for a nut, and their portable nature makes them a great bring- anywhere snack. There is also a lot of fiber in almonds, and they could just as easily make a high fiber foods list with the amount of fiber they contain. Other notable highlights include calcium, iron, and potassium, even magnesium to help you sleep. They have a high fat content, it is mostly healthy fat but you’ll still want to take it easy on them and not over consume them for their protein. Opt for organic almonds to avoid pesticides and other chemicals that are present in conventional almonds. Also, stick with raw almonds over dry roasted, as these won’t contain added oil and sodium. Ideas for eating more almonds: Almonds make the perfect anytime anywhere snack, but you can also chop them up and sliver them to mix in with vegetables, or to use in baked goods. Sunflower Seeds – 2. Sunflower seeds pack in the protein in a small package, and they’ll help boost your daily intake of protein in no time flat. Sunflower seeds are emerging as a bona fide superfood for all of the benefits they provide. In addition to being high in protein they also help bring down cholesterol levels, and the magnesium they contain can help calm you down. They also contain selenium, which could help prevent cancer. A handful of sunflower seeds can be taken with you anywhere, so use them as a way to hold you over between meals. Ideas for eating more sunflower seeds: The number one way to eat sunflower seeds is on a salad, as they add a nutty flavor without being overpowering. You can also try sprinkling them on side dishes or main dishes to enhance the flavor and protein content. Note: This is where sirloin steak and salmon would rank, at 2. Tempeh – 1. 9g per 1. Unless you’re a vegetarian or a vegan, tempeh has probably not been on your radar. But this is a popular choice as a meat replacement if you are looking to cut down on your cholesterol and sodium, but still want protein. Tempeh is made from soy, and provides cardiovascular benefits thanks to the fermentation process. It’s also been noted as having anti- cancer properties. Truly this is one non- meat source of protein that is worth eating. If you’re not familiar with how to prepare tempeh there are plenty of recipes online that will show you what you can do with it. There are even prepackaged tempeh strips you can buy to take out the guesswork. Ideas for eating more tempeh: Tempeh makes a great stand- in for meat, so you can use it as a meat substitute for any dish that typically calls for meat. Tempeh Parmesan, Tempeh Burgers, and tempeh as a pizza topping are some ideas. Quinoa – 1. 4g per 1. Quinoa has been in the national spotlight due to its healthy elements, and the fact that it’s gluten- free. It contains a substantial amount of protein for not being a meat, and that’s just one of the many features it has. Quinoa is rich in nutrients, and contains all of the essential amino acids the body needs. This makes it a very well- rounded addition to your diet. It’s also full of fiber, potassium, and other minerals that will help you feel better overall. There are many more benefits of quinoa, including it being low on the Glycemic Index, lowering your cholesterol, blood pressure, and blood sugar levels. Protein is important to our health, our workouts and recovery, and our brain function; without it, we wouldn’t function at our best and our bodies wouldn’t be. Hands down, the number one question a vegan is asked is, “What do you eat for protein?” While seeds and nuts are part of a vegan diet, eating like a bird isn’t.Ideas for eating more quinoa: A side of quinoa makes a great substitute for rice or pasta since it contains more protein, fiber, and minerals than those common side dishes. Eggs – 1. 3g per 1. The incredible, edible egg makes it into the top ten for containing 1. While the debate still continues as to whether or not eggs are good for you, the protein they contain is undeniable. Strict vegetarians and vegans will opt out of eating eggs, but lacto- ovo vegetarians will consume them as they aren’t animal flesh. You’ll need to eat two large eggs to get the 1. You’ll also need to eat the entire egg to get the most protein from it. Ideas for eating more eggs: Eggs are one of the easiest and foolproof foods to make. It’s easy enough to cook up two eggs any style, or hard boil them so you can take them on the go. They also factor into many baking recipes, and can be used in creative ways as a main dish like a quiche or in a casserole with other meat- free foods. Cottage Cheese – 1. Low- fat cottage cheese is often recommended on diet programs because it provides plenty of protein, without a lot of fat and calories. When paired with fresh fruit it provides a balanced meal of protein and carbohydrates. Cottage cheese also contains vitamins and minerals, but is a bit high in saturated fat so you won’t want to eat too much of it in an attempt to make up a lack of protein from not eating meat or cutting back on meat. Vegans will of course take a pass on cottage cheese because it’s made from milk, and therefore an animal byproduct. Most vegetarians will eat dairy products,Ideas for eating more cottage cheese: Cottage cheese is a popular breakfast food when eaten with fruit. But it also tastes amazing when eaten with spaghetti as it lends the taste of ricotta cheese with less fat and the same amount of protein. Edamame – 1. 1g per 1.
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