How To Eat More Protein When You Are Following A Plant-Based Diet

Protein is one of the most important components in a healthy diet, as it helps build muscles and provides energy.

Protein absorption needs to be balanced with carbohydrate intake to provide steady energy throughout the day. Areas all over the world have been found to suffer from protein deficiency because many people can’t afford or don’t have access to meat.

People following a plant-based diet are at risk of suffering from protein deficiency if they do not know how to balance their meals properly.  There are many ways to get enough protein without eating meat. This article will give ideas on how to eat more protein while following a diet free of animal products.

How Much Protein Should You Get Daily?

Even though protein is important, it’s also important not to eat too much protein. The recommended daily protein intake for men between 19 and 70 years of age is 63 grams per day. For women between 19 and 70 years of age, protein requirements are 46 grams per day. This protein intake is based on a sedentary lifestyle and doesn’t account for muscle mass or activity levels.

If you exercise regularly and do resistance training, aim to get about 0.8 to 1 gram protein for each kilogram of body weight in your diet. Protein requirement for active adults is also higher than the protein requirement for sedentary individuals because protein helps repair muscles after exercise.

Protein intake for a 90-kilogram male who exercises regularly and does resistance training would be 80 to 90 grams of protein per day. For instance, if you want to buy protein there are protein meals delivery services, where you can order foods or supplements rich in protein just to make sure they don’t contain substitutes or protein extracts. Asides from this, try to also make sure that you do not take too much of it, as too much of everything they say is not good.

 

Seeds And Nuts Are Protein-packed

Nuts are another good source of protein for vegetarians. They contain high amounts of protein, fiber, and unsaturated fat while being low in carbohydrates. They also contain protein while being free of cholesterol and saturated fat. Seeds are protein-packed too. They have a low glycaemic index, so they don’t cause blood sugar levels to spike and leave you hungry soon afterward. This is because seeds tend to be rich in protein and fiber. In fact, protein can make up around 20% of the total calories found in some seeds.

Seeds and nuts are considered superfoods because they contain many nutrients in a small package. They also contain high amounts of phytochemicals and antioxidants, so they contribute to disease prevention. They can be added to foods such as salads, oatmeal. or yogurt.

Add Protein Powder to Your Favorite Smoothie

Adding protein powder to your favorite smoothie is a great way to get protein. You can choose from various protein powders, such as soy protein, hemp protein, and brown rice protein. Add 1 tablespoon of protein powder of your choice if you want to raise the protein content in your smoothie by 10 grams.

Don’t forget to check the protein content of protein powder supplements before buying them. If protein content turns out to be too low, you can always buy protein powder with higher protein content. Some protein powders are enriched with additional nutrients such as calcium carbonate or vitamin C. You can also increase the protein content of your smoothies by adding protein-rich foods such as pumpkin seeds or trail mix. You can also add protein to your baked goods and protein muffins by adding protein powder.

Eat More Tofu

Tofu is another great vegetarian protein source. It is made of soy protein and calcium. It is available in soft, firm, and extra-firm varieties. It has a protein content between 8 grams to 10 grams per half-cup serving, depending on the firmness. Tofu is also a complete protein, which means it has all the essential amino acids.

Tofu is a versatile food and has the ability to absorb flavors from marinades or sauces. It can be used in stir-fry, soups, sandwiches. It can also be used to make scrambled eggs served boiled or fried, or blended with other ingredients to make smoothies. For people who would like to add more protein to their diets, tofu is the perfect food.

Eat Beans To Get More Protein

Add protein-rich beans, such as black beans or garbanzo beans, to salads To lower the carbohydrate content of your meal, use part cannellini or great northern beans instead of kidney beans in Italian dishes. Each 1/2 cup serving of cooked garbanzo beans contains about 15 grams of protein, so you can easily add protein to your diet by adding this protein-rich legume to your meals and protein-rich snacks.

You can also eat beans to lower cholesterol and maintain a healthy weight. They contain protein, soluble fiber, vitamins, and minerals such as folate, iron, and magnesium. This makes beans an excellent protein substitute for meat since they are low in saturated fat while being high in protein. Beans also have a low glycaemic index and therefore keep you full for a longer period of time.

Make Protein-rich Snacks At home

One way of adding protein to your diet is by making protein-rich snacks. You can make protein bars or protein balls using protein powder and dried fruits. These protein-packed treats are easy to make and contain healthy ingredients such as nuts, seeds, and dried fruit. These protein-filled snacks are also easy to store and take with you on the go. You can keep protein bars or protein balls in an airtight container for up to 6 months in your pantry  or up to 1 month in your refrigerator

Add Spinach To Your Diet

Spinach is also protein-rich and can help you meet your protein requirements. It contains about 3 grams of protein per cup along with calcium, magnesium, potassium, and iron. Adding spinach to soups or salads adds protein that helps build muscles, too. Not only protein, but spinach also has a lot of calcium and magnesium. Magnesium acts as a co-factor for many enzymes involved in protein synthesis and muscle contractions. Calcium is also responsible for muscle contractile activity. Without proper intake of these two minerals, protein cannot be effectively utilized by the muscles.

A protein-rich vegetarian diet is not difficult to achieve as long as you include protein-rich foods such as tofu, soy protein supplements, seeds, and nuts in your meals. You can also add protein powder to smoothies or protein-rich beans to salads and other protein-packed snacks.