If you’re a vegetarian or a vegan, you know you have to keep a balanced diet which includes some protein sources that are not animal in origin. If you’re a carnivore and want to cut down on meat products, don’t worry! You can have proteins anyway in your diet. And your menu doesn’t have to become a dull routine.
There are some surprising plant-based protein sources you can rely on in your time of need and craving! How much protein do you need every day? About 0.36 grams of protein for every pound of body weight or 0.8 per kilogram, according to a research study published in the Journal of the American Medical Association and the Institute of Medicine. Adult men need about 56 grams a day, while adult women need about 46 grams a day. Therefore, a food containing between 4 and 6 grams of protein is an excellent daily source.
Remember that an ounce of meat has about 6-8 grams of protein. So it is not that hard to replace it nutritionally in your diet.
5 protein sources if you want to quit meat
Almonds, cashews, and pistachios are the nuts with the smallest number of calories and the best protein level: about 5-6 grams per serving. They’re also rich in omega-3 fatty acids and fiber, which help with digestion. You can also eat about 8-9 walnuts a day. They're loaded with more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins, and zinc.
If you’re allergic to nuts, this is a good replacement for you. These seeds have a lot of nutrients and, of course, they’re one of the best protein sources. They have a lot of B vitamins, and they’re also rich in fiber. Pumpkin seeds have more protein per serving than an egg! 1/2 cup of pumpkin seeds contains an average of 8 grams of protein, while a large egg contains 6 grams.
1/2 cup of peas will give you 4.5 grams of protein, which is a pretty good bargain! It’s also rich in amino acids. And it’s not a pretentious food. You can keep a bag of peas in your freezer and add some to the wok when you do a stir-fry or when you’re cooking some rice. Not to mention making a creamy green soup!
We’ve already talked about how cruciferous veggies are super healthy and maybe even prevent cancer! Broccoli is full of calcium, iron, and antioxidants, but also protein! One cup of broccoli has 4 grams of protein. It works way better combined with some of the other items on the list, though, like peas! For a celebration of greens!
It’s a superb base for protein-rich foods. One cup of cooked oats has about 6 grams of protein. And that happens before adding all of the possible protein-rich toppings! Like hemp seeds, pumpkin seeds, and all of those amazingly healthy nuts. You can enjoy it as a healthy breakfast or in soups.