Good Sources of Plant Based Protein


plant based protein sources

Are you looking for the best plant-based protein sources? Most whole-food-based plant-based proteins are a great source of fiber, vitamins, minerals, and other important nutrients – which make them a great nutrition choice. But their high levels of fats and carbohydrates may make balancing your daily plant-based diets a bit trickier and possibly lower their protein density. There are a few options available to you in order to meet your dietary protein needs. Read on to learn more about some of them.

It is possible to get complete proteins from animal source foods like meat. They are also an ideal choice for vegetarians. The problem lies in the fact that animal source proteins (like meat) lack most essential amino acids. These include cysteine, which is one of the building blocks of protein, as well as other important amino acids like lysine and arginine.

Plant-Based Protein

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Seeds and nuts are other great choices for your nutritional needs. Sesame seeds are a good source of protein. Almonds are also a good choice of nutriments, though studies have shown that eating too much of them can be problematic. Other good choices for complements to seeds and nuts are soy products (such as tofu) and legumes like black beans or lentils.

Flax seeds are a good addition to any diet. A tablespoon or two in a salad is a nice, healthy way to get the recommended daily amount of protein. Or, snack on walnuts. Walnuts are one of the highest quality nuts on the market, so they provide an excellent source of protein, though they do not have nearly the amount of essential fatty acids that flax seeds offer. An ounce of walnut has about 12 grams of protein, making it an excellent choice of complement to most other food sources.

Other Plant-Based Proteins

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An additional source of protein is to use as a snack. You can easily make a delicious meal out of just a handful of almonds and a few pieces of sprouted nuts. Another favorite snack is using tofu as a base for your own tofu bake. To make the tofu bake, simply set aside a tablespoon or two of soy milk and set aside two pitted dates. In a saucepan, boil the dates until they become liquid, and then add in about two tablespoons of melted low-fat cheddar cheese and stir thoroughly.

If you are trying to limit your caloric intake, consider including grains such as quinoa and amaranth in your diet. Foods that contain a high amount of dietary fiber are especially great for adding fiber and overall nutrition to your meals. If you do not consume a lot of pasta or crackers, you can still eat a wide variety of foods that will provide a great deal of protein to your diet. Simply pair a high-protein legume like black beans with a piece of whole-wheat bread, and you will be on your way to being fit.

How many times a day do you eat? Do you eat just one or two meals a day, or do you eat many meals throughout the day? The type of protein you are eating will have a big impact on how many grams of protein your body needs each day. Whey protein powders are a convenient and fast way to add protein to your diet. You can get a packet or two in any flavors you want (e.g., chocolate, mint, or vanilla).

Bottom Line

Now here is a handy dandy way to calculate your protein grams for the day: Simply take two tablespoons of dry soy milk and divide it into a cup. Take that cup of soy milk and add in two tablespoons of a high-protein vegetable like a bean or red pepper and drink this every 2 oz portion of milk you drink. This will give you about 20 grams of protein. If you don’t drink the whole cup, that’s fine too. Just keep the rest of your liquid drinks to a minimum!

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