A plant-based diet is becoming increasingly popular, but some people are still worried about getting enough protein. Here are some easy ways to get the protein you need:
Beans, lentils, and peas are loaded with protein.
Beans, lentils, and peas are high in protein, fiber, and iron. They're also loaded with magnesium. Beans are rich in B vitamins (especially folate), potassium, and zinc.
A cup of cooked black beans contains:
- 15 g of protein.
- 1 g of fat.
- 0 g of saturated fat (0 mg cholesterol).
- 54 mg of sodium.
- 16 g of carbohydrates (4 g of sugars).
A cup of cooked pinto beans provides 15 g protein; 1 g fat; no saturated fat; 54 mg sodium; 16 g carbohydrate (2 g sugars). One-half cup of cooked lentils provides:
- 18 grams of protein.
- 1 gram of total fat (zero saturated).
- Zero cholesterol.
- 25 milligrams of sodium.
- 4 grams of carbohydrates (no sugars).
Nuts and nut butter contain a lot of protein as well.
Nuts and nut butter are a great source of protein. They're also high in fat, so you should eat them in moderation. Many nuts also contain a lot of calories, so you should eat them in moderation.
Nuts and seeds are a good source of fiber, which can help you feel full. They're also high in fat, so you should eat them in moderation.
Quinoa is also high in protein as well as many grains.
Quinoa is also high in protein as well as many grains. Quinoa contains all nine essential amino acids, making it a complete protein. One cup of cooked quinoa contains 8 grams of protein, which is more than the same amount of brown rice (1 cup cooked), pasta (1 cup cooked), or oatmeal (1 cup dry).
The following are other grains that are high in protein:
- Amaranth has 4 grams per 1/2 cup cooked
- Buckwheat has 5 grams per 1/4 cup dry-roasted kernels
- Cornmeal has 3 grams per 1/3 cup uncooked cornmeal
- Millet has 4 grams per 1/2 cup of uncooked millet
Beans and legumes.
Beans and legumes are an excellent source of protein. Beans are loaded with protein; lentils are a good source of protein, and peas are also high in protein. If you're looking to add more beans, lentils, and peas into your diet, look no further!
Here are some of our favorite ways to add more beans, lentils, and peas into your diet:
-Add a cup of cooked beans, lentils, or peas to your salads. You can also add them to sandwiches or wraps instead of meat.
-Add cooked lentils and beans to stews and soups for extra protein.
Veggies can provide you with lots of nutrients and protein.
If you're looking for a way to get more protein, veggies can be a great source. Vegetables are high in fiber, vitamins, and minerals. And they have other benefits as well:
- Veggies can help you feel fuller longer because they take longer to digest than other foods. If you eat a salad before your main course at lunch or dinner, you may not be hungry when it's time for dessert!
- They also help prevent weight gain by keeping blood sugar levels stable throughout the day--and because most people don't consume enough vegetables each day (the USDA recommends two cups per person), adding even small amounts of them into your diet could make all the difference when it comes to losing weight or maintaining a healthy weight range without feeling deprived of food options.
Seeds are a great source of protein too!
Seeds are a great source of protein too!
Pumpkin, sunflower, flaxseeds, sesame, and chia are all good options. You can sprinkle them on salads, oatmeal, or yogurt; use them in baking; add them to trail mix; mix them into smoothies -- there are so many ways to get the most out of these little nutritional powerhouses!
Eating plants can still get you the protein you need
Plant-based diets can provide all the protein you need, but it's important to get a variety of plant foods to get all of the essential amino acids your body needs. Beans, nuts, and seeds are great protein sources, and vegetable sources like spinach or broccoli also contain good amounts of it. Quinoa is another grain that provides a lot of protein per serving (about 8 grams).
If you're worried about getting enough protein from plants alone on a vegan diet, try incorporating some soy products into your meals--tofu scramble, anyone?
Conclusion
I hope you feel confident eating a plant-based diet and getting enough protein. It's important to remember that it's not just about the quantity of food you eat but also how much variety there is in your diet. If you start incorporating more beans, legumes, and nuts into your meals, it will be easy to get enough protein without thinking about it!
