Every person wants to nourish their bodies with enough amount of protein, vital for health. Protein dietary helps in maintaining immune function and muscle mass, adjust blood sugar and gives perfect energy all through the day. Many protein-rich meals feature eggs, meat, and dairy. But few people would avoid these foods or may not like having them at all.
If you aren’t interested to have these animal products, you can reach out to some other protein requirements with a bit of planning, awareness, and creativity. Let’s get to know how to consume more nutritious protein-related sources that are plant-based!
Almonds are the best source of Vitamin B and E, and protein. Almonds consist of 7-gram protein in one-fourth cup that is about 22 almonds or an ounce. You can add few almonds in your salad and eat them during lunchtime or as a snack.
You can grind the almonds and mix it in the oatmeal or any other smoothie in the morning. In place of dairy, eggs, you can chew 4-5 almond pieces every morning. This will be a good intake of healthy plant-based protein.
Hemp seeds contain protein and essential amino acids that build them an entire source of plant-based protein. Their flavor is nutty and good in taste. Three tablespoons of hemp seeds consist of 12-14 grams protein along with potassium, fiber, iron, and magnesium.
You can add raw hemp seeds to your energy bars or smoothie and mix well and have it. These seeds are also added to soups, salad, and baked goods. Well, pick the hemp seed packets from food stores or online, but keep them in fridge or freezer as fats in it are quite fragile.
Black beans pack with 15 grams protein per cup. Athletes and bodybuilders love to have black beans as it includes more protein. They are also high in magnesium, iron, and antioxidants which are a healthy choice. They are even helpful for lessening inflammation from the body and boost digestive health.
Overnight soaking of beans will be digestible. You need to rinse them and add few to your salad, soup, stew or meatless burger. Black beans include in the Mexican dishes like Fajitas and Tacos. Black beans are delicious and one of the most popular ranges of beans.
Lentils are a good source of protein. Rather than eating meat, dairy or eggs, you can select lentils that are high in protein, fiber, amino acids, and other vital minerals. To build lean muscle, you can have lentils including zinc, magnesium, and iron.
As lentils are high in potassium, they can lessen high blood pressure. Per one-fourth cup, lentils consist of 11-grams protein. While making soup, chili, meatless casserole or stew, you can select lentils. You can even stuff lentils in tacos.
A one-fourth cup of lentils has 12 grams of fiber and 1 gram fat that turns to lean source of protein which encourages better digestion and a healthy heart.
Known as best sources of protein, the oats work great in reducing cholesterol. They also consist of high amount of nutrients per serving. Oats also cover 7-grams protein per one-third cup with 3-gram fat and 6-gram fiber.
Oats are high in potassium, calcium, iron, magnesium, and zinc. You can have oats with warm milk for the morning breakfast. One can also have oat bran for extra protein and fiber that is a dense-nutrient part of oat grain.
Tahini is sesame seed butter or grounds sesame seeds. Tahini consists of 8 grams protein per 2 tbsp and 15% of iron requirements. It is also a good source of Vitamin E, magnesium and zinc for keeping skin, hair, heart, and muscles in the best health.
Instead of almond butter and peanut butter, you can have Tahini which will give you unique nutty flavor. It is used as salad ingredient and smoothies, porridge and in other dips.
Amaranth is rich in protein and iron. It is a grain-free seed, cooked like rice or oats. It has a sweet, nutty and basic flavor. Amaranth consists of 8-grams protein per half cup of cooked Amaranth/one-fourth cup of uncooked seeds. Amaranth is available in grocery stores or food stores or you can search online.
You can add amaranth in stew, soup and eat it. You can even cook amaranth in hot water and serve along with green veggies for lunch or dinner. While making hot porridge, you can include amaranth with oats and mix it and relish it. You can also have as popcorn in the form of snack by heating those seeds in a pan.
High in protein, quinoa is a well-known grain-like seed, which also has a good amount of potassium and magnesium. It consists of about 7 grams of protein per one-half prepared quinoa. Quinoa is available in whole and flake seeds, and in various colors like black, white and red quinoa seeds.
One can cook quinoa with oats to prepare porridge for breakfast, or cook like rice pilaf. Make sure to buy pre-rinsed quinoa varieties or else rinse it before use to avoid bitterness because of saponins compound present in it.
Hope you have learned which plant-based protein sources you should prefer eating from the above, to avoid eggs, meat and dairy! Leave us your comments about your experience of relishing them in your diet!