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20 Plant-based foods that are high in protein


Reducing our meat intake or potentially going vegan may have been on a few of our minds recently. Most people may wonder how they would manage to keep full and get enough protein into their diets if they were to make the change. Having a plant-based diet still gives lots of options for protein sources, some of which are higher than meat!

Whether you're onto meat-free Monday's, or going full vegan, there's no reason to miss out on this all-important macronutrient.


HERE ARE MY ALL-TIME FAVOURITE SOURCES OF PLANT-BASED PROTEIN:


Nutritional Yeast – 9 grams of protein per two tablespoons: Good source of fibre, zinc, magnesium, copper, manganese, and all the B vitamins, including B12.


Kidney Beans – 13 grams of protein per cup: Great source of calcium, vitamin C, fibre, and B vitamins.


Seitan – 25 grams of protein per 100 grams (same as a steak): Great source of selenium.


Soy Milk – 8 grams of protein per cup (same as cows’ milk): Great source of potassium, isoflavones, and vitamins A and B12, and often fortified with calcium and vitamin D.


Tempeh – 41 grams of protein per cup (double that of chicken breast): Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus.


Tofu – 20 grams of protein per cup: Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and thiamine.


Peanut Butter – 7 grams of protein per two tablespoons: Great source of magnesium, potassium, and vitamins B6 and E.


Lentils – 18 grams of protein per cooked cup: Great source of fibre, thiamine, folate, manganese, and vitamins A, C, and K.


Ezekiel Bread – 8 grams of protein per two slices: Great source of fibre, folate, beta-carotene, and vitamins C and E.


Chia Seeds – 5 grams of protein per 2 tablespoons: Great source of calcium, magnesium, iron, zinc, boron, niacin, and vitamins B, D, and E, and contains 8.7 times the omega-3 fatty acids found in wild Atlantic salmon.


Green Peas – 9 grams of protein per cooked cup: Great source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins as well as fibre, folate, manganese, and vitamins A, C, and K.


Chickpeas – 15 grams of protein per cooked cup: Great source of fibre, iron, folate, phosphorus, potassium, and manganese.


Asparagus – 4.5 grams of protein per cooked cup: Great source of B vitamins and folate.


Almonds – 21 grams of protein per 100 grams: Great source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin, and phosphorus.


Buckwheat – 24 grams of protein per cup: Great source of antioxidants, manganese, magnesium, phosphorus, niacin, zinc, iron, folate, and vitamin B6.


Hemp Seeds – 15.5 grams of protein per half-cup: Great source of magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids.


Pistachios – 21 grams of protein per 100 grams: Great source of copper, manganese, thiamine, phosphorus, and vitamin B6.


Artichokes – 8 grams of protein per cup: Great source of vitamin C, fibre, potassium, and magnesium.


Spinach – 5 grams of protein per cooked cup: Great source of vitamins A, C, E, K, and B6 as well as niacin, zinc, fibre, thiamine, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.


Quinoa – 8 grams of protein per cooked cup: Great source of fibre, iron, manganese, phosphorus, and magnesium.


ADDITIONAL PROTEIN BOOSTERS


If you're doing a LOT of weight training or feel like you just need an extra boost, add in some plant-based protein powder. They usually contain either soy, hemp, rice or pea protein.


Another hack is to use a plant-based milk high in protein, such as pea, soy or cashew.



Article from: https://the-fit-foodie.com/20-of-my-favourite-plant-based-foods-that-are-high-in-protein/


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