Hello folks!
Nowadays,
many people have been shying away from meat or meat-related products, whether
it’s for ethical or health reasons. The question that’s often asked, however,
is how do I get enough of the right proteins? Here are some great vegan options
that add protein to your diet in a nutritious way!
Grains: Try QUINOA
Quinoa has over 8
grams protein per 1 cup serving (222
calories), along with 9 essential
amino acids for muscle repair and growth. Add it to a fresh green salad for
a little extra bulk, eat it warm, like oatmeal, with fruits and berries for a
breakfast treat, or turn it into a simple grain salad by adding a few chopped
vegetables and a light vinaigrette dressing. Delicious and easy!
Nuts: Try NUT BUTTER
People love peanut butter, but there’s a wide array of
nutritious nut butters to try out: cashew butter, macadamia, almond, etc!
You can try roasted or unroasted, chunky or creamy; just remember to only
consume 1-2tbs at a time if you are watching calories (about 80-100 cal per tablespoon for most nut butters). One ounce of nut butter has 5-7grams of protein depending on the
type. Try to stick to the options with no hydrogenated oils or added sugars--the simpler the ingredients list, the better!
Legumes: Try BEANS
Beans are excellent sources of protein; one cup of kidney
beans has 13 grams for 218 calories! Not
to mention that beans are loaded with fiber to fill you up quickly. They are a
very diet friendly option; eat them on top of salads, with whole grains, in
soups or chili, or try a vegetarian black bean burger (one of my favorites)! You may never crave a beef burger again!
Soy: Try TOFU
Tofu is highly ranked as a vegetarian protein source, as it
provides about 20 grams protein per 1/2 cup serving (firm tofu), for about 183 calories. It easily takes on the
flavor of meat if you are looking for a quick replacement (but remember, some
tofu meat replacements are processed or high in salt-read the labels!). It also tastes delicious on its own, marinated
in a light dressing, added to a salad, or baked in curries and other delicious
sauces. Even pesto tastes great with tofu! Tofu is a wonderful dish to get
creative with because it takes on the flavors of other ingredients so well. Try
it out!
Well, friends at NEXT
LEVEL, hope this information gives you the insight and inspiration you need
to try some new meat-free sources of protein in your healthy lifestyle! If you’re
interested in learning more about how to cook some of these vegetarian
alternatives, feel free to talk to your NEXT
LEVEL trainer or comment on the blog
for more information!
Wishing you health and happiness!
Dr. Abu Pigott
Aurora Baxter
