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Protein is made up of amino acids units and is important repairing damaged cells and building new ones. Protein is essential in our daily diets for building of tissues, muscles and bones.
A dietitian, DJ Blatner, R.D.N. and author of The Flexitarian Diet recommends at least one source of plant protein in every meal or snack, regardless what type of eater you are (vegan, vegetarian, flexitarian). She also suggests to try at least one plant-based recipe out each week, that will be 50 meals / year. It is not overly much and it can become a steady regular health project for anyone, easy to maintain too as well as giving a chance to explore new delicious meals in your kitchen.
In the UK, multiply your weight (from kgs) by 0.75g to know how much protein you should be taking daily, for athletes add a little extra. On average, men’s protein intake should be 55g and women’s 45g but it is also depending on different lifestyles and circumstances individually.
The list of essential plant-based protein sources to replace meat:
Seitan: 22g protein, in about 3/4 cup, cooked
Made from wheat gluten, minus the starch. Seitan’s “meaty” texture (protein-dense) that’s replaces well turkey or bacon in your dishes, great for stir-fries and fajitas too.
Tempeh: 20g protein, in about 3/4 cup, cooked
A savoury cake made from soybeans. Made with fermentation for easier digestion and also has a meaty texture. Cook as any meat—grilled, baked etc.
Tofu: 11g protein per 1/2 cup, cooked
Tofu is made from soy milk. Great for daily meals because it’s a whole, unprocessed food.
Edamame: 9g protein per 1/2 cup, cooked
Soybeans have all eight essential amino acids alone from plant-based foods, a good source of fiber, iron, calcium, zinc, and B vitamins. Consume as a healthy snack or cook any way you like it in your meals.
Lentils: 8g protein per 1/2 cup, cooked
This legume can be cooked in soups or used as a ground-beef replacement in shepherd’s pie or meatloaf. Lentils can also replace grains like rice. Rich in folate, potassium and copper, also a healthier option from other legumes.
Beans: 8g protein per 1/2 cup, cooked
Beans provide protein and fiber with a versatile texture, an important legume in plant-based diet. Great in chillies, burgers, soups and salads. So many different flavour – kidney, pinto, cannellini, black, white - and texture to choose from.
Peanuts: 8g protein per 1 ounce
Besides peanuts being a great snack and peanut butter are versatile ingredients to add to stir-fries, veggie dishes, desserts and smoothies.
Nutritional Yeast: 8g protein per 1/4 cup
Nutritional yeast is a savoury yellow powder that tastes similar to grated cheese. Nutritional yeast can be mixed into a tofu scramble, sprinkled on popcorn, or swirled into any pasta sauce or soup to bump up the protein and flavour.
Chickpeas: 7g protein per 1/2 cup, cooked
Known as garbanzo beans, the best plant-based protein source. Make it as hummus, cook it in curries or hearty soups, add it to complex salads. With tons of fiber, chickpeas also help curb cravings between meals.
Red Potatoes: 7g protein per 1 large potato, cooked
Besides red potatoes protein content, they also have high levels of vitamin B6, a nutrient that promotes the metabolism of protein. Great served roasted with root veggies or mashed as a side dish.
Almonds: 6g protein per 1 ounce, raw
Carry a pack of almonds or other nuts for a protein-packed snack on the go—a serving size 24 almonds, which contains 3 grams of fiber for 172 calories. Almonds are delicious crushed and sprinkled on green beans, in almond milk that could replace your dairy, or as a crunchy topper for oatmeal, fruit bowls or yogurt.
Spelt: 5g protein per 1/2 cup, cooked
The ancient grain spelt – also known as kamut - has more protein and other nutrients, like fiber and iron, than any common grains. Spelt usually soaked overnight, but in some salads, they are cooked as they are.
Oats: 5g protein per 1/2 cup, uncooked
Oats are also a high-protein grain and full of fiber and antioxidants. The most classic breakfast is overnight oats, porridge but it is also yummy in smoothies or added to baked goodies like a batch of muffins or rolled into snack-bars.
Quinoa: 4g protein per 1/2 cup, cooked
The chewy grain is great for salads, veggies, beans, avocado, and most foods in your fridge. Widely used in baking such as cookies. Also, quinoa pasta is perfect as a wheat-base.
Peas: 4g protein per 1/2 cup, cooked
Another member of the legume family, great in soups (pureed or not), stirred into risotto or pasta, served on the side of anything really, or mixed with other vegetables.
A chef at Thomas F. Chapman Family Cancer Wellness at Piedmont says, besides quinoa, beans, tempeh, dairy and certain vegetables like spinach and broccoli for a meaty texture however not protein-rich source is mushroom an excellent substitute. Meaty Portobello mushrooms are delicious grilled on burgers or as a side dish or combined in veggie burger patties, chopped and cooked in chillies, served on nachos, made as soups or stews like a Stroganoff, prepared as a sauce. Make sure to combine mushrooms with a high-protein food for a fueling meal instead of meat.
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Sources:
Yahoo News: A Dietitian Shares the Best Meatless Protein Sources for a Healthy Plant-Based Diet [Marisa Cohen, January 2021] https://news.yahoo.com/dietitian-shares-more-dozen-plant-185600072.html
BBC Good Food: The best sources of protein for vegetarians [Georgina Kiely] https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegetarians
Piedmont Healthcare: Meatless high-protein foods https://www.piedmont.org/living-better/meatless-high-protein-foods
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