If you have worked with me you know that I talk about protein A LOT! I'm always stressing the importance of protein and how to get in more protein with every meal But what about vegans and vegetarians? How can they get what they need?
In order to get enough protein your focus is two-fold. 1. Eat a wide variety of plant-based food and 2. Eat higher quantities to ensure ample amounts of protein are being absorbed and digested. Here area few sources of plant-based protein. Barley, buckwheat, corn, oats, rice, wheat, rye, quinoa, amaranth, black beans, chickpeas, peas, lentils, peanuts, soybeans, edamame, lima beans, kidney beans, almonds, brazil nuts, cashews, flaxseeds, sunflower seeds, walnuts, pistachios, chia, and hemp.
To get the best absorption and all 9 essential amino acids, combine different sources of plant protein.
peanut butter and whole grain toast
black bean and corn salad over brown rice or quinoa
split pea soup with barley
salad with chickpeas and cornbread
tempeh over rice
oatmeal with flaxseeds
hummus
trail mix
lentil soup with toasted nuts
So, no excuses vegans! Get your protein!
*All info from Dr. Sears Wellness Institute
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