Contrary to popular belief, not only is it possible to optimize your health with a plant-based diet, when done right, it actually delivers excellent results.
Despite the deep-rooted, but misleading conventional wisdom, the truth is that you can survive without meat, eggs, and dairy. Believe it or not, you can thrive, and not suffer from a protein deficiency. Because no matter how active your lifestyle is, a whole plant-based diet provides more than enough protein to meet the body's needs without all of the artery-clogging saturated fats that dominate a typical diet.
Many renowned athletes, vegan endurance athletes, bet a lot on their body. And yet on a plant-based diet they are fed without any negative impact on building or regaining lean muscle mass.
7 top plant-based foods rich in protein
1. Quinoa: 11g Protein / cup
The quinoa is an alternative to the rice or pasta high protein, alone or served up of vegetables. It provides a good base for a vegan or vegetarian burger and is also a great cereal breakfast when served cold with almonds or coconut milk and berries.
2. Lentils: 17.9 g protein / cup
Lentils are a rich source of protein, with approximately 18g in each cooked cup. The Institute of Medicine recommends consuming 0.8 g of protein for every kilo of body weight, so this amount represents about 28 percent of the recommended daily intake for a 180-pound (81.8 kg) person. You can convert your weight to kg by dividing your weight in pounds by 2.2. Lentils do not provide a complete protein as they do not contain all the essential amino acids that the body cannot produce, but you can combine lentils with rice or lentil sprouts for a complete protein.
3. Tempeh: 24 g of protein / 4 ounces
A food made from fermented soybeans; tempeh is an alternative to unfermented tofu. It is packed with healthy proteins. It's like a great veggie burger and it also works as a tasty meat alternative like pasta dumplings or with brown rice and vegetables.
4. Seitan: 24g protein / 4 ounces
An excellent substitute for meat, fish, and soy products, one serving contains approximately 25% of the RDA for protein. But not for those with gluten sensitivity, as it is made from wheat gluten.
5. Beans (Black, Red, Mung, Pinto) 12-15g protein / cup
They are very good in a vegetarian burrito, in sauces and soups, in salads or with rice with vegetables, beans of all kinds should be a staple of your daily diet.
6. Spirulina: 6 g of protein / 10 grams
It is a blue-green alga, spirulina is a highly bioavailable complete protein that contains all the essential amino acids. At 60% protein (the highest of all-natural foods), it is a powerhouse of plant-based protein that makes a healthy mix in your daily shakes / shakes.
7. Hemp seeds: 16 g of protein / 3 tablespoons
With a perfect serving of omega-6 and omega-3 essential fatty acids, hemp seeds are another bioavailable complete protein only comparable to spirulina. A great and simple addition to a multitude of dishes, from breakfast cereals, burgers, salads and smoothies, to vegetables and rice.
Other excellent sources of plant protein are:
· Kale 4.5%
· Mushrooms 3.8%
· Broccoli 4.5%
· Parsley 3.4%
· Green bell pepper 2.2%
· Purple cabbage 2.2%
· Cauliflower 4.0%
· Cucumber 2.4%
· Spinach 4.9%
· Tomatoes 1.8%
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