pinterest Save

can you get enough protein from plants?

Are you worried that a plant-based diet will leave you protein deficient? You shouldn't be. The average sedentary man needs 56 grams per day, while the average sedentary woman needs 46 grams per day. There are plenty of foods you can eat besides meat, that will give you more than enough protein to be healthy, and even bulk up your muscles.

Here are five protein players you should incorporate into any meal plan: 

1. Peanuts
Mentally, peanuts might not have the same health satisfaction as a plate of peas, but they still get the job done. Enjoy your peanut butter and jelly, because there are 7 g of protein per ¼-cup serving (or 2 tbsp peanut butter). 

2. Sprouted bread
Not all breads are created equal, and not all bread will make you fat. Unlike white bread, sprouted bread has grains that were soaked in water until they began to grow a sprout. This process makes the grain low glycemic and easier to digest. Ezekiel bread falls into this category, and packs an impressive 5 g of protein per slice, and 18 amino acids. Bonus: it has no sugar! 

3. Buckwheat
Buckwheat isn't usually on the menu at your average chain restaurant, but if you like Japanese food, you've probably eaten it in the form of soba noodles. It's name may suggest it is a form of wheat, but it's actually not a grain. The edible seed portion is from a plant similar to rhubarb and sorrel. Buckwheat can add gluten-free heartiness to salads and bowls, along with 3 g of protein per 1/2 cup serving. 

4. Tempeh
Tempeh is another underdog that has made a name for itself in the plant-powered community. At 16 g of protein per 3 oz serving, this dense brick of fermented soybeans is the nutty, chewy solution for tofu-haters. Try it mixed with sweet cranberries and tangy dressing in Veestro's Kale and Quinoa Salad

5. Black beans
Black beans bring the party in the can, with 7.6 g of protein per 1/2 cup serving (cooked). They can be added to almost any dish for a sprinkling of fiber, potassium, folate, and vitamin B6. Beans are often added to rice to make a "complete protein," or a meal that provides nine of the amino acids that the body cannot produce on its own.   

Sources:https://greatist.com/health/complete-vegetarian-proteins
https://www.huffingtonpost.com/alan-christianson/buckwheat_b_7754674.html
https://www.prevention.com/food-nutrition/healthy-eating/a20514733/high-protein-vegetables-and-plant-based-food/

Related Blog Posts

your sugar detox guide

are you vitamin d deficient?

here’s what happens to your body on a juice cleanse

top 5 benefits of a detox diet to reset yourself

war on waste: are fresh veggies healthier than frozen?

got milk? the dairy industry’s mass deception

what happens to your body when you go vegan?

what difference can one person make by going vegan?

how easily can the pope go vegan?

supercharge your sex life

is it possible to prevent and reverse disease?

5 ways plants power us in 2019

detox your body

4 reasons plant-based eating helps with weight loss

eating healthy doesn’t have to be scary - 5 simple tips

the most unusual facts about berries

can you get enough protein from plants?

5 foods you should never eat

spotlight on: activated charcoal

5 superfoods for women's health

ancient remedies we use today

5 plant-based foods that help you lose weight

five magnesium-rich foods for stress relief

why detox?

10 ways to sneak in more veggies

high fiber foods you can snack on

myth vs fact: 5 things you didn't know about vitamin c

plant-based aphrodisiacs that work

5 heart-healthy foods

8 underrated veggies & why you should be eating them

probiotics - your best friend around the holidays

5 winter superfoods for more energy

5 easy ways to detox after overindulging

the key benefits of juicing

should you take supplements?

veggie anatomy 101: carrots

is plant-based good for kids?

are plant milks good for you?

good carbs vs. bad carbs

food facts: tomatoes

frozen vs. fresh: know your veggies

10 seasonal superfoods

5 summer foods to keep you hydrated

how much water should you really drink?

plant foods that boost your energy

men's health month: five plant-based benefits for men

5 protein-packed veggies

five concerns about plant-based calories

is soy good or bad for men?

sodium's effects on health and weight

5 winter squashes you need for better health right now

halloween inspired veggies to help you live longer

fat vs. sugar: the battle rages on

the soybean saga: myths and facts

5 reasons to fall in love with kale all over again

top reasons to have an apple a day

food facts: watermelon

plant based protein to keep you satisfied

rockin the rhubarb

iodine on a vegan diet

the truth behind antioxidants and food

eat your greens

do you get enough energy from your food?

healthy snacking tips for you & your kiddos

is it a flower or a vegetable: discover the artichoke

foods that fool you

root down with your root veggies

6 foods that help reduce inflammation

cacao for your loved ones

cha-cha-chia

pulses-the superfood that always has bean

cooking without oil

it's all about the pomegranate

grains to protect your immune system this winter

linking breast cancer and diet

pumpkin seeds and their health benefits

benefits of basil

plant-based nutrition and obesity in children

check out cherries!

nih guide: how to lower blood pressure with a dash eating plan

eat more dark chocolate and lower your blood pressure!

beans v. beef: an infographic

boost your healthy gut bacteria with plant-based foods

stop the madness! treat heart disease with a healthy diet -- not drugs!

cabbage-it's history, use, and nutritional benefit

a plant-based diet is key to controlling diabetes

want to lower your cholesterol? a pill is not a magic bullet!

are you at risk for heart disease?

can eating more veggies save your eyesight?

don't have breakfast without one of these three!