But what if you wanted to avoid protein powders and eat only food? Can't argue with that. What foods can you turn to for your protein fix while still staying on the plant based straight and narrow?
Find what works for you. What keeps you full, maintains your energy, and provides ample nutrition for a full recovery.
Two issues can arise with legumes however. Some people, myself included, my have an intolerance to most legumes. Sprouting can drastically improve this intolerance but finding sprouted legumes, or doing it yourself, can be a bit of a pain.
The other issue is soy. I am definitely not as against soy as I once was but I do make the personal choice to eliminate it from my diet. Some research shows that the phyto-estrogens in soy may interfere with normal hormone function, while other research shows it may not be as much of an issue.
Use your personal discretion on this one. Want to eat soy...go for it. Maybe just do not consume it for every meal.
- 1 cup raw soybeans = 33 grams protein
- 1 cup raw lentils = 47 grams protein
- 1 cup raw kidney or black beans = 42 grams protein
- 1 cup raw chick peas (garbanzo beans) = 41 grams protein
Note: 1 cup of raw legumes is a lot of legumes
The only issue with seeds is that in order to gat an adequate amount of protein you will also be getting a good amount of fat. Fats are not bad but if you are not careful you can easily increase the amount of calories in a meal.
- 3 tablespoons hemp seeds = 8 grams protein
- 3 tablespoons chia seeds = 6 grams protein
- 1 cup cooked quinoa (yep it is technically a seed) = 10 grams of protein
- 3 tablespoons ground flax = 6 grams protein
- 1 oz pumpkin seeds = 9 grams protein
I personally try to limit my consumption of grains but there is no doubt that some grains can be good plant based protein sources.
- 1 cup cooked oatmeal = 6 grams protein
- 1/2 cup buckwheat = 10 grams of protein
- Sprouted grain products can be anywhere from 3-7 grams per serving
- 24 cashews = 5 grams protein
- 25 almonds = 7 grams protein
- 25 pistachios = 4 grams protein
- 10 walnut halves = 3 grams protein
- 1 cup broccoli = 3 grams protein
- 2 cups spinach = 2 grams protein
- 1 avocado = 5 grams protein
- 1 medium cooked yam = 3 grams protein
Live Your Best Life!