If you are a plant based foodie, hopefully you have done some research on a plant based diet and you know the importance of receiving adequate protein in your diet for optimal health. Ingesting protein at each meal not only keeps you satiated longer, but also provides your body with the best support for building lean muscle.
The great news is we have some fabulous, high protein plant based diet options for you to wrap your lips around.
A cup of cooked lentils provides 18 grams of protein and 230 calories.
Salads: Combine cooked lentils with chopped vegetables including red onions, carrots, cucumbers, and bell peppers. Top with lemon juice, vinegar, garlic, thyme, and parsley.
Soups: Simmer lentils with vegetables such as tomatoes, celery, onions, carrots, and spinach and add flavour with vegetable stock, bay leaves, oregano, parsley, and salt.
Search for these recipes: lentil burgers, lentil fritters, lentil curry, and lentil chili.
Depending on the variety, 1 ¼ cup of cooked beans provides 18-22 grams of protein and 200-300 calories.
Burritos: Steer clear of the fatty, refried dinners and make these fresh recipes at home. Try black bean and pinto bean burritos, taco salad, or create a bean, corn, and rice side dish.
Chili: Use kidney, red, white, black, or any other type of bean. Any meatless chili is delicious with onion, cumin, garlic, pepper, and tomatoes, and you may want to add green beans or corn.
Chickpea Snacks: Cooked garbanzo beans (chickpeas) can make a crunchy topping or tasty snack by tossing them with seasonings and olive oil and toasting them in the oven.
Search for these recipes: 13-bean soup, bean pasta sauces, black bean soup, bean and corn salad
3. Split peas
A 1 ¼ cup serving of split peas provides 20 grams of protein and 290 calories.
Split Pea Soup: make this classic recipe with dried split peas and flavour with spices like smoked paprika.
Mason Jar Salad: Layer split peas in a mason jar with other fresh vegetables and a tangy dressing for a portable meal.
Search for these recipes: split pea hummus, split pea salad
Many plant based proteins like lentils, beans, and peas also provide energy-fueling complex carbohydrates as well as protein. Since your carbohydrate intake is already accounted for, you can fill the remainder of your plate with fruit and vegetables and round out your meal by adding a source of good fats. Use the end of your thumb (about a tablespoon) as a guide for portion size. With a little creativity in the kitchen, you will be crafting balanced, plant-based meals in no time.
Isagenix has some great high protein, dairy free meal replacement options that are quick and easy to prepare. These options are perfect for our busy lifestyles.
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