10 Sources Of Protein For a Plant-based Diet.
How will you get your protein?
As you know, I’ve been trying to maintain a plant-based diet and if I had a pound for every time Amanda asks “but what about your protein”, I’d be rich. Whenever I mention that I’m going to try to maintain a healthy eating diet based on plants, I’m met with the usual questions concerning how I’ll function without my proteins. I’m definitely no nutritional expert and there are a lot of misconceptions out there, so I sat down and did my research and here are some of the facts and 10 sources of protein for a plant-based diet
Protein Recommendations
The recommendation for an adult female is around 52 grams per day.
Although protein is an essential nutrient for our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein. The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh).
The protein recommendation for a vegan diet amounts to close to 10% of calories coming from protein. (Watch Game Changer on Netflix, a documentary outlining the scientific research to support a plant-based diet, also www.forkoverknives.com).
It is very easy to maintain a plant-based diet and meet the recommendations for protein.
So, the next question I’m usually asked is “where will you get your protein?’.
Plant protein – basically any dietary protein that is originally sourced from plants, such as lentils, beans, seeds, nuts and peas.
And the benefits of plant protein include:-
Muscle growth and repair – protein contains amino acids, the building blocks of muscle
Micronutrients – plant proteins contain additional vitamins, minerals and micronutrients
Environment – Plant-based protein uses less land, water and uses fewer greenhouse gas emissions to produce
Source of fibre – Only plant-based sources contain fibre.
Protein Sources
Personally, my 10 sources of protein for a plant-based diet are mainly from the following:
•chia seeds
•broccoli
•lentils
•oats
•peanut butter
•hemp seeds
•quinoa
•tofu
•sweet potato
•cashew nuts
However, I also found this really useful chart outlining some great sources of plant-based protein @protein.sahnetozu.net
As a quick post-workout refuel, I also use a plant-based protein powder. My personal favourite is
https://www.myvegan.com/nutrition/vegan-protein-blend/11776868.html
Let us know if you liked our 10 Sources Of Protein For a Plant-based Diet and please share your recipes with us. Other great sources of recipes are www.Livekindly.co.uk and Tthehappypear on insta
Also, see My 30 Day Plant-based Challenge http://www.thechamomilelounge.com/my-30-day-plant-based-challenge/
