Hey there, viewers! Looking to get more protein in your diet?
Worried that you don’t eat animal-based foods?
It might seem difficult to get protein when you’re on a vegetarian or vegan diet.
But if you eat the right foods, you can easily meet your needs.
In today’s video, we will be discussing the top 12 plant-based protein sources.
Are chickpeas and peanuts great options for vegetarians? What about quinoa and spirulina?
Which plant-based food has all the nine essential amino acids your body needs?
We’ll be talking about all of these AND more...
Chickpeas
Chickpeas are awesome! They’re delicious, nutty and filled with protein. And the best part,
they’re versatile. You can make chickpea salad, chickpea curry or even chickpea
sandwiches. Everything tastes great if you add chickpeas with the right seasoning.
Wondering how much protein these beans offer?
Just half a cup of cooked chickpeas will give you 7.25 grams of protein.
People who don’t eat meat can rely on chickpeas to meet their protein needs.
You can boil them and add it to your stews. Or roast them in the oven and eat them as a snack.
Make sure you add a little salt, paprika and lemon for a tangy twist.
My favorite way to eat chickpeas is by making hummus from its paste.
A wonderful protein-rich alternative to butter!
How do you like to eat chickpeas? Hot or cold? As a salad or curry? Share your preferences with
the Bestie community in the comments below. You can even share your favorite chickpea recipe!
Quinoa
Quinoa is the one whole grain you need to include in your diet. It’s an excellent source of protein,
fiber and iron. Just one cup of cooked quinoa will give you 8 grams of protein
and 5 grams of fiber. But why is quinoa so special that I’m recommending you to eat it?
Most plant proteins aren’t complete by themselves. They don’t give you the nine essential amino acids
your body needs to stay healthy and strong. But quinoa is an exception. This whole grain
gives you all nine essential amino acids. This makes it a complete protein source.
And it’s gluten-free! So people with celiac disease can also have it.
Lentils
Looking to add delicious soups to your dinner? Lentils are the right
answer! They’re made up of 25% protein, which makes them an excellent alternative to meat.
Not just that, lentils are loaded with fiber too. Eating more lentils would
give you stronger muscles, better digestion and a healthier gut.
And there are so many options to choose from. Lentil soup is delicious for you. Try it now.
Tofu and Tempeh
There is a reason why the majority of fake meats are made from soy. They
don’t just help create a similar taste. They’re a good source of protein too!
In fact, soy is the richest plant-based source of protein.
The amount of protein you get from soy would vary depending on what’s prepared. Half a
cup of tofu made from soybean curd would give you 10 grams of protein.
Half a cup of tempeh will give you 15 grams of this muscle-building nutrient.
You can easily include tofu in your diet. Thanks to its neutral flavor. Add it to your
curry instead of cottage cheese. This versatile meat substitute can also be added to sandwiches,
soups and salads. Besides loads of protein, soy also gives you iron and calcium.
Peanuts
Craving a sandwich with lots of protein? It’s difficult to avoid eggs or meat.
Don’t worry. Peanut butter will solve this problem.
Peanuts are a powerhouse of nutrition, especially protein. Half a cup gives you
over 20 grams. Peanuts are great for your heart as well, thanks to the healthy fats they contain.
If you’re an avid PB&J fan, here’s some good news.
Peanut butter gives you 8 grams of protein from just one tablespoon. So if you’re looking for
a post workout protein-filled snack, a peanut butter sandwich is a good option.
Spirulina
Spirulina isn’t some exotic ingredient used to give your food interesting colors.
It’s nutritious and great for your health. This blue and green algae
is rich in protein. You can add it to your diet to boost your daily intake.
Two tablespoons of spirulina gives you 8 grams
of protein. You will also get lots of vitamin B, manganese and iron from it.
These days there are exceptionally good spirulina powders and supplements available to buy.
Make sure you get it from a reliable source.
Spirulina is an algae that grows in open water like the sea and oceans.
If not processed properly, it contains heavy metal contaminants that are not good for your health.
Almonds
If you’re like me, you love our next choice. You will love them
even more when you look at their nutritional value, especially their protein content.
If you’re looking to carry a handful of protein-rich snacks,
you can opt for almonds. One ounce serving of almonds will give you 6 grams of protein.
Not just that, you will also get 4 grams of fiber.
With almonds, you get loads of magnesium,
manganese and vitamin E. But there is one more reason you should be snacking on almonds.
They give you healthy fats! The ones your body loves! Just make sure you’re eating
raw or roasted almonds. That’s the best way to eat them for amazing health benefits!
Before we go ahead, here’s a video you might like. Nuts are so good for you. But do you
know which nuts to eat and which to avoid? Watch and learn more about 6 nuts to eat and 6 to drop!
Mycoprotein
Mycoprotein is a meat alternative you will often find in fake chicken nuggets and burgers. It is,
in fact, a nutritious fungus based protein that gives you
13 grams of protein in just half a cup serving.
But before you go shopping for mycoprotein foods, here’s an important piece of advice.
People with food allergies, especially mushrooms,
need to talk to their doctor before including mycoprotein in their diet.
Make sure you check the label of foods you’re buying for their
mycoprotein content. Sometimes they might contain egg white.
Chia seeds
How about a crunchy addition to your oatmeal or almond milk smoothie?
One that tastes awesome and doubles up the protein power?
I’m talking about chia seeds. They’re a great addition to your diet, thanks to their
impressive nutritional profile. One tablespoon of chia seeds gives you 2 grams of protein.
You can eat quite a few spoonfuls since chia seeds are low in calories!
These crunchy, nutty seeds also have heart-friendly omega-3 fatty acids and
fiber. Isn’t that wonderful? Now all you need to do is eat chia seeds on
their own OR sprinkle them on top of your salads.
Beans with rice
This is a classic combo. Not just because of the taste, but all the protein power!
When eaten together, rice and beans give you 7 grams of protein per cup. They also give you
ALL NINE ESSENTIAL AMINO ACIDS. No wonder so many
cultures across the world feature rice and beans as the staple dish.
Looking for a complete protein packed dinner? Why not have rice and beans as
the main dish while you have chickpea hummus and roasted tofu for starters!
Potatoes
Some experts will tell you to avoid potatoes as much as you can. They aren’t your enemy. In fact,
potatoes can be healthy if you cook them the right way. They’re so nutritious. Who
would have thought about them being a protein source? They really are!
One large baked potato gives you 8 grams. You will also get loads of
potassium and vitamin C. Just be mindful of cooking them in a health-friendly way.
Fries are potatoes too, but they have harmful cholesterol and bad fats!
Instead, add hummus to your mashed potatoes to increase both the protein content AND taste!
Ezekiel Bread
You probably haven’t heard of this one. It does have a strange name. Who said you need to give
up on bread if you’re looking to stay healthy? Breads can be nutritious if they’re made right.
For instance, the traditional Ezekiel bread is loaded with protein. Just one
slice of Ezekiel bread will give you 4 grams. This bread is made from wheat,
lentils, barley and a few other things.
No need to give up on your favorite sandwiches and toast. Just replace
normal bread with the Ezekiel version. You can make it healthier by spreading it
with peanut butter. Or maybe make an almond butter tofu sandwich!
So these are plant-based proteins. But do you have any idea what would happen to your body if
you ate more protein daily? How will you know if you have protein deficiency? Here’s how…
Watch the Warning Signs You Have a Protein Deficiency
You can also try our video on what Eating More Protein Does to Your Body
Go ahead, click one. Better yet, watch both. Learn more about protein and nutrition. Also,
don’t forget to like and subscribe to our channel. Do you eat any of
these plant-based proteins? Let us know in the comments below!