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10 High-Protein Foods to Improve a Plant-Based Diet

Men require 50-60g of protein a day, while women require 40-50g, and even more is required if you’re active. Getting enough protein in your diet is essential to staying healthy and it’s a common concern of those who opt for a plant-based diet as opposed to a vegetarian diet which includes dairy products and eggs.

Tofu

Tofu is a staple addition to many meatless dishes and it packs a power protein punch at 22g of protein per ½ cup. When shopping for tofu, opt for one with a firmer texture, as the firmer the tofu the more protein it contains.

Beans

Not only will beans help you build muscle and keep you fuller for longer, but just 1 cup of beans contains 21g of protein. Beans will also aid in digestion as they’re packed with fibre and can be paired with rice for a completely vegan meal.

Spelt

Spelt is a largely underused grain and many don’t know that it has a higher protein content than quinoa and is an excellent source of iron and fibre. At 11g of protein per cup, its protein content is lower than that of tofu, but it will add a nutty flavour to salads and soups.

Pumpkin Seeds

Pumpkin seeds can be roasted and sprinkled over salads or incorporated into a trail mix for delicious snacking. These underrated seeds contain 12g of protein per cup, are an excellent source of fibre, and are not as costly as nuts meaning more cash for Bendigo Cup betting.

Pistachios

If you’re looking for the perfect on-the-go snack, look no further than pistachio nuts. At 25g of protein per cup, pistachios can be used for a number of sweet and savoury recipes and are a delicious addition to curry.

Chickpeas

As one of the most versatile plant-based protein sources available, chickpeas are a staple food in vegan diets. With 9g of protein per ¾ cup, they make a delicious addition to salads, can be crisped in the oven for a healthy alternative to croutons, or blitzed to make hummus.

Tempeh

Tempeh is a fermented soy product which contains 16g of protein per 85g and is an excellent source of probiotics owing to the fermentation process – perfect for gut health. You also won’t have to eat a lot of it to get full thanks to the high protein content.

Seitan

With a meaty texture similar to chicken or beef, seitan is a wheat-based protein with a taste that may require some getting used to, but you won’t have to consume much to get full – just 75g contains 21g of protein.

Edamame

Known as a sushi appetizer and the perfect additional to salads, stir-fries, or even just steamed and topped with salt as a snack, edamame is tasty source of protein which offers 17g per cup.

Lentils

A popular substitute for traditional meat dishes such as meatballs or lasagne, lentils contain a good bite and can be used as both protein and grain in salads. With 18g of protein per cup, lentils are a versatile plant alternative to meat.

Healthy Eating for Vegetarian Athletes

Being an athlete and a vegetarian means a bit more planning in order to get the right amount of protein that is needed for muscle building and training.  Vegetarians also need to ensure that they eat correctly to maintain their levels of iron, zinc and vitamin B12.

In order to get enough protein, vegetarian athletes can include things like low fat dairy foods and protein rich foods like soya in their eating plan.  Sources of protein may include milk, tofu, yogurt, cheese and peanut butter.  Protein is important and is a building block in the body, and not having enough protein can hinder recovery after injuries for example. Athletes need to power their body sufficiently as they are not just sitting around enjoying the online pokies NZ has to offer all day, they are putting their body to the test, on an on going basis. Continue reading →