Easy Methods to Eat More Plant Protein

 

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If you think steak and eggs are the the only way to pack in the protein, think again. While the myth of never consuming enough protein is still around, the idea of going vegetarian at least once a week, aka “Meatless Monday,” is growing in popularity. The good news is that regularly eating dishes made with powerful plant proteins like beans, legumes, tofu and whole grains.

Here is a basic whey shake recipe. To boost the protein content even more, use more protein powder or add peanut butter, almond butter, flaxseeds or chia seeds. Beans, Lentils, and Other Legumes Beans contain between thirteen to 22 grams of protein per cup.

Soybeans contain the most at 22 grams, black beans contain 15 grams, and lentils contain almost 18 grams per cup. In addition to their protein content, beans have a number of health benefits that warrant their emphasis in a healthy diet. There’s nothing simpler than working these plant-based proteins into your diet ― either as snacks or as additions to just about anything else you eat. “Hemp seeds are a complete protein [that can be] sprinkled into your smoothie, on top of oatmeal or a salad, or even made into milk or a nut butter is superb,” Shapiro said. One of the easiest ways to transition into a plant-based diet is to take part in Meatless Mondays: a designated day of the week that you vow to ditch animal protein and stick with plants instead.

Not only does it allow you to experiment with vegetarian and vegan dishes, but it also allows your body to adjust to taking in extra fiber. How to eat more plant protein with simple snacks and eating hacks. Now that you know plant protein is amazing, you probably want to add it to your diet ASAP. To make it easier for you, we put together a list of 5 actually tasty ways to eat more plant protein. Smoothies are an excellent (and obvious) way to pack plenty of fresh produce into your diet, but they also give you endless opportunity in the protein department. Nuts and nut butters, seeds, Greek yogurt, milk, and even certain fruits (like guavas, avocados, and apricots) contain protein.

A little more plant-based protein goes a long way. A recent study from researchers at the U.S. National Institutes of Health’s National Cancer Institute found that older people who eat more plant-based protein tend to live longer.

In the study, researchers looked at data from 237,036 men and 179,068 women who were between 50 and 71 years old. Black beans are one of the most convenient and affordable forms of plant-based protein that you can buy. On average, a 15-ounce (455-gram) can costs around $1 in most stores.

One cup (172 grams) of. Lemon poppy seed energy bites from Amy’s Healthy Baking are a great go-to snack. The recipe calls for a plant-based vanilla protein powder, poppy seeds, lemon zest, oats, and water. The energy bites are easy to prepare and require no baking.

You can add protein powder to your hummus recipe.

List of related literature:

the amount, eat a variety of plant proteins (e.g. nuts, lentils, legumes) and animal proteins (e.g. chicken, tuna, jerky).

“Adventure Racing” by Jacques Marais, Lisa De Speville
from Adventure Racing
by Jacques Marais, Lisa De Speville
Human Kinetics, 2004

PUSH PLANT PROTEIN Vegan diets can fall short on protein, particularly when they include only minimal legumes, nuts, and seeds.If your muscle mass is low, build it up byeating 1.2 to 1.7 gramsof protein per kilogram (2.2 lb)ofbody weight perday (g/kg/d).

“Becoming Vegan, Express Edition: The Everyday Guide to Plant-Based Nutrition” by Brenda Davis, RD, Vesanto Melina, MS, RD
from Becoming Vegan, Express Edition: The Everyday Guide to Plant-Based Nutrition
by Brenda Davis, RD, Vesanto Melina, MS, RD
Book Publishing Company, 2013

Plant and animal protein combinations also complement nicely.

“Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods” by Thomas S. Elias, Peter A. Dykeman
from Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods
by Thomas S. Elias, Peter A. Dykeman
Sterling, 2009

• Push plant protein.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition
by Brenda Davis, Vesanto Melina
Book Publishing Company, 2014

Although it is not necessary to combine plant foods to obtain the proper mix of amino acids, combinations such as peanut butter on toast or red beans and rice make vegetarian meals nutritious, inexpensive, and easy to prepare.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

This is best achieved when a wide range of plant proteins is consumed (soy protein, textured vegetable protein, legumes, nuts, seeds and grains) within the diet [1].

“Pediatric Nutrition in Practice” by B. Koletzko, J. Bhatia, Z.A. Bhutta, P. Cooper, M. Makrides, R. Uauy, W. Wang
from Pediatric Nutrition in Practice
by B. Koletzko, J. Bhatia, et. al.
S. Karger AG, 2015

Plant proteins are not as readily digested as animal proteins; thus vegans and vegetarians should consume about 10% more grams of protein than the preceding recommendations.8 That is, if an athlete consumes a 3,000-calorie diet with 20% from protein, approximately 600 calories (150 g) are from protein.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

In the influential book Diet for a Small Planet, Frances Moore Lappé described meals that carefully combined different plant proteins to create a highquality protein similar to animal protein.

“The Vegetarian Planet: 350 Big-Flavor Recipes for Out-Of-This-World Food Every Day” by Didi Emmons
from The Vegetarian Planet: 350 Big-Flavor Recipes for Out-Of-This-World Food Every Day
by Didi Emmons
Harvard Common Press, 1997

Indeed, light vegetable proteins may completely replace meats in the human diet: 1½ to 2 pounds of raw nuts and seeds per week, for example, provide all the protein and fat required by anyone and eliminate the metabolic craving for meat, eggs, and other animal proteins.

“The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way” by Daniel Reid
from The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way
by Daniel Reid
Atria Books, 1989

Use the book Diet for a Small Planet, by Frances Moore Lappe to learn how to combine plant proteins to achieve high protein values and good taste.

“History of the Soyfoods Movement Worldwide (1960s-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of the Soyfoods Movement Worldwide (1960s-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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13 comments

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  • But where do you get your protein? I’m answering that question in today’s recipe video! Each recipe is linked in the description so check it out! ALSO this video is not to tell you that you should be counting the amount of protein you’re eating, or measuring anything out, this was purely done for your information to show how much protein you CAN get from plants. ALSO before I receive another comment about soy being too high in estrogen for men IT IS A MYTH! Soy has PHYTOestrogens which is different from estrogen and affects us differently (we aren’t plants). You should be more concerned with the actual estrogen in animal products, because manboobs are much more likely to be a result of overeating diary than soy. https://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/
    https://www.youtube.com/redirect?q=https%3A%2F%2Fhealth.bastyr.edu%2Fnews%2Fhealth-tips%2F2018%2F02%2Fdebunking-three-myths-about-soy&event=comments&html_redirect=1&redir_token=_ESMxwA4Mrp6ZrxyxzIHjsVJO_18MTUyNzE0NTExMUAxNTI3MDU4NzEx

  • Recently, I also got hooked on vegan recipes, the other day I saw on the Internet “Roast for vegans”, was surprised, went to see, it turned out to be from new potatoes with lemon zest. I tried to cook it, it was just a bomb). Who is interested in the recipe, then took it here �� https://triptok.ru/veganskie-recepty/zharkoe-iz-molodogo-kartofelya-s-limonnoj-cedroj.html

  • I’m actually shocked looking for meat alternative dishes turns out to be more fattening than the meat ones. I must be mistaken I thought the point of vegan vegetarian etc was mainly health benefits. I think I’ll stick with grilled chicken breast and loads of green vegetables.

  • Microwave, cans, processed ingredients, old cooked food…your liver cannot handle all this and that’s why you look older than you really are. The focus should be on quality ingredients not just the protein intake. What about adding high alkaline based foods like arugula and kale to help cleanse your liver from all that processed crap. Yikes!

  • This is a wonderful video, We have an article about plant based protein sources never to ignore https://www.girlandpower.com/15-plant-based-protein-sources-never-to-ignore/ let’s see

  • https://bookerystore.com/downloads/the-vegan-cookbook-for-athletes-45-high-protein-delicious-recipes-for-a-plant-based-diet-plan-and-healthy-muscle-in-bodybuilding-fitness-and-sports/

  • I see the problem.
    We need a tabulation of the cost for the meals the whole day, compared to three plain non veg meals a day
    If they’d cost the same, you’d have more people follow this diet.

  • I made the walnut salad today after finding this video this morning but instead of the tahini I made a pumpkin seed dressing, was so yum

  • Great video! When people don’t understand that protein comes from nature, I get fed up. U see all that good meat on the animal, but it still carries on to eat grass all day. That should tell us humans something!

  • im trying to become a vegan body builder, i think if i eat 10 of these meals a day, i should reach like 300g of protein without supplements?

  • Omg. So basically you consume about 280g of carbs and barely about 70g of Protein? wtf. Vegans and Proteins are never on the same page. I so want to turn into a vegan but the lack of lean protein just makes me want to pull my hair.

  • Im not vegan and i m not considering being one but i mostly eat plants based meals and i just love it i feel so good my mood is good my stomach is good, and I was looking for new recipes to try and yours look fabulous I’ll absolutely give it a try

  • Muscle protein synthesis rate: 20g in one seating ( 4 hrs)
    So 4 meals for 16 hours could only be able to digest 80g. Rest of the protein will have no impact.