TEN WAYS TO GET PROTEIN FROM PLANTS

TEN WAYS TO GET PROTEIN FROM PLANTS

For most people, about 20% of daily food intake should consist of protein-rich foods. Protein is often associated with meat, but there are plenty of ways for vegetarians to get this essential nutrient.

Here are 10 plant sources of protein - mix them up to make sure you get all of those essential amino acids.

1.BEANS

With nearly 10% protein by weight, beans have to be top of this list.

2.LENTILS

Not just for curries, lentils are easy to cook and can be eaten hot or cold so are great for a home-made packed lunch.

3.RICE

Go for less-processed rice to get more protein. A normal serving of brown rice will give you nearly 5 grams of protein, and wild rice gives even more.

4.CHICKPEAS

Very high in protein, chickpeas are a great way to bulk out any meal without excess calories. Try this high-fibre chickpea and rice recipe for a serious protein blast.

5.DARK GREEN VEG

It is tricky to eat enough leafy and cruciferous vegetables to get all your protein requirements, but as a snack or a side they make an excellent top up.

6.POTATOES

Don’t listen to the cries of ‘too many carbs’ – the humble spud is full of protein and nutrition, and the cookery is very simple.

7.PEANUTS

With only 4% sugar, a handful of peanuts is a lower calorie way to get your protein that the processed peanut butter.

8.ALMONDS

Just a small handful is all that is needed for protein, vitamins, magnesium and filling dietary fibre.

9.QUINOA

Pronounced ‘Keen-wa’, this grain is described as a complete protein. That means that it contains all nine of the amino acids that the body needs and cannot make.  It also provides several other vitamins, so makes a great replacement for rice.

10.OATS

Eat your porridge! 50 grams of oats contains six grams of protein. Add soy milk for a vegetarian version of a classic filling and healthy breakfast.

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Lucy C.
25 May 2018

Lucy C.

I admit that I wondered how vegans and vegetarians got enough protein - clearly it isn't all about meat and eggs! I do like my veg so will be trying to eat more, especially as it all comes into season.

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