Eating a healthy, balanced diet is important for everyone, but it’s especially important for active adults. Eating enough protein helps build and maintain muscle, and as an active adult, it’s important to make sure you’re getting enough of it. If you’re looking to get your protein from plant-based sources, there are plenty of options available. In this blog post, we’ll be exploring seven plant-based protein sources for active adults, so keep reading to learn more!
1) Soybeans and tofu
Soybeans and tofu are among the most popular sources of plant-based protein. Soybeans are a complete protein, meaning they contain all nine essential amino acids that our bodies need to build muscle and other tissues. They’re also an excellent source of dietary fiber, iron, folate, magnesium, and potassium.
Tofu is a traditional soy product made by curdling soy milk and pressing the resulting curds into blocks. It’s a versatile ingredient that can be used in many different dishes. Tofu is high in protein and contains all nine essential amino acids. It’s also low in calories and fat and a good source of calcium and iron.
Soy products like edamame, miso, tempeh, and soy milk are also excellent sources of plant-based protein. Soy milk is a great alternative to cow’s milk for those who don’t tolerate dairy products. Many brands of soy milk are fortified with calcium and vitamin D to help support strong bones and teeth.
2) Lentils
Lentils are an excellent source of plant-based protein and can be used in a variety of dishes. They are incredibly versatile and can be used in soups, stews, salads, and even as a burger patty! Lentils are packed with nutrients such as B vitamins, iron, potassium, magnesium, and zinc. As a result, they are an excellent source of protein and fiber. A one-cup serving of cooked lentils provides 18 grams of protein and 15.6 grams of fiber. Lentils are also high in folate, which is important for healthy cell growth and development. Lentils have a mild flavor, so they can easily be added to dishes without overpowering other ingredients. They are also low in fat and calories, making them a great choice for those looking to add more protein to their diet without extra calories.
3) Chickpeas
Chickpeas, or garbanzo beans, are a great plant-based source of protein. They are high in fiber, potassium, and manganese, making them an ideal choice for active adults looking to get the most nutrition out of their protein sources. One cup of chickpeas contains 15 grams of protein, making it a great addition to any meal. Chickpeas can be used in a variety of dishes, including salads, soups, stews, and dips. They can also be mashed up to make vegan burgers or falafel. With its slightly nutty flavor and its versatility, chickpeas make an excellent plant-based protein source for active adults.
4) Tempeh
Tempeh is an excellent plant-based source of protein, with a high content of complete proteins. It is made from fermented soybeans that are pressed into cakes and can be found in most health food stores. Tempeh is a great addition to many dishes and provides a nutty, earthy flavor. Tempeh is a good source of fiber and also contains calcium, iron, magnesium, phosphorus, zinc, and B vitamins.
To prepare tempeh, you can steam or bake it and then add it to your favorite dishes. It can be used as an alternative to meat in sandwiches, tacos, and casseroles. You can also crumble it up and use it as a vegetarian burger patty. Tempeh is a versatile food that can be used in many different recipes for a healthy and delicious meal.
5) Edamame
Edamame is a delicious and nutritious plant-based source of protein. It is a type of soybean that is harvested before it matures and is usually eaten while still green and soft. Edamame is high in both protein and fiber, making it an excellent option for vegans and vegetarians looking to add more protein to their diets. One cup of edamame contains around 8 grams of protein.
Edamame can be eaten raw, steamed, boiled or even roasted. It can also be used to make hummus, miso soup, stir-fry, salads, and many other dishes. This versatile food can be added to almost any meal to increase the protein content.
Eating edamame regularly has been linked to numerous health benefits, including reducing inflammation, lowering cholesterol, promoting healthy gut bacteria, and improving bone health. It is also a great source of important nutrients such as calcium, iron, magnesium, and zinc.
Overall, edamame is an easy way to add plant-based protein to your diet and provides a number of other health benefits. Whether you’re looking for an easy snack or a tasty addition to your meals, edamame is a great choice!
6) Nuts and nut butters
Nuts and nut butters are excellent sources of plant-based protein. Almonds, cashews, and peanuts contain 6-7 grams of protein per 1⁄4 cup serving. Walnuts provide 4-5 grams per 1⁄4 cup. Nut butters are also great sources of protein and healthy fats. A two tablespoon serving of almond butter contains 7 grams of protein. Peanut butter is a bit higher at 8 grams per two tablespoon serving. Nuts and nut butters are a great addition to salads, smoothies, or yogurt. They can also be eaten as a snack with fruits and vegetables or as part of a trail mix.
7) Seeds
Seeds are an often-overlooked plant-based protein source that can be incredibly nutritious. Some of the most popular types of seeds include pumpkin, sunflower, and chia. Each one of these seeds contains a range of nutrients and provide between 4-6 grams of protein per serving.
Pumpkin seeds are especially high in zinc, containing 10 percent of the recommended daily value in a single quarter cup. They are also high in heart-healthy polyunsaturated fats, which can help to reduce cholesterol levels. They have a mild nutty flavor and can be enjoyed on their own as a snack or sprinkled over salads and breakfast bowls.
Sunflower seeds are a great source of vitamin E, with a quarter cup providing nearly half of your daily requirement. They also contain minerals such as magnesium, phosphorus, and copper. Sunflower seeds are often used in baked goods and trail mixes but can also be enjoyed on their own.
Chia seeds have gained popularity in recent years for their high fiber content and other health benefits. They are also a good source of plant-based protein, providing 4 grams per two tablespoon serving. Chia seeds can easily be added to smoothies, yogurt, and oatmeal to boost the protein content.
Overall, seeds can be an excellent plant-based protein source for active adults. They are high in nutrients and easy to add to meals and snacks. Try incorporating some of these seeds into your diet to get an extra boost of plant-based protein!
