For the Love of Frijoles!
Back in the day and still in many
less wealthy countries – people ate/eat
a lot less meat – usually around 20%
of their total diet, which is a far cry
from how much the average American
consumes daily in this day in age.
Protein is an essential nutrient
that plays a key role in how our
bodies function. But too much protein
is associated with several diseases.
It is more important to eat a varied diet
than to isolate and focus on any one nutrient.
Including more plant sources of protein
will also offer more health benefits
including more fiber and nutrients.
There are lots of nutrient dense foods
with a high protein content, here are some
of the top plant based proteins.
These are not only good for you but they
will save u lots of cash!
Have in mind…. that 60 Grams per day minimum will do.
1. Vegetables – the proper foundation for all diets.
• 1 avocado – 10 grams
• 1 cup broccoli – 5 grams
• 1 cup spinach – 5 grams
• 2 cups cooked kale – 5 grams
• 1 cup boiled peas – 9 grams
• 1 cup cooked sweet potato – 5 grams
• 1 cup broccoli – 5 grams
• 1 cup spinach – 5 grams
• 2 cups cooked kale – 5 grams
• 1 cup boiled peas – 9 grams
• 1 cup cooked sweet potato – 5 grams
2. Legumes, also vegetables, get their own mention.
Specifically lentils and beans, the foundation of many diets for centuries.
• 1 cup soybeans – 28 grams (1 cup tempeh – 30 grams)
• 1 cup lentils – 18 grams
• 1 cup refried beans – 15.5 grams
• 1 cup garbanzo beans (and hummus) – 14.5 grams
• 1 cup pinto, kidney, black beans – 13-15 grams
• 1 oz peanuts – 6.5 grams3. Nuts and seeds – a staple in most vegetarian and vegan diets.
• 1 cup lentils – 18 grams
• 1 cup refried beans – 15.5 grams
• 1 cup garbanzo beans (and hummus) – 14.5 grams
• 1 cup pinto, kidney, black beans – 13-15 grams
• 1 oz peanuts – 6.5 grams3. Nuts and seeds – a staple in most vegetarian and vegan diets.
• 1 oz. cashews – 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
• 1/4 cup (2 oz.) walnuts – 5 grams
• 1 oz. pistachios – 5.8 grams
• 2 tbsp almonds – 4 grams
• Nut butters – peanut butter, almond butter, cashew butter
– 2 tablespoons has about 8 grams of protein4. Non-dairy milk
*Soy, almond (Almond Breeze Orginal is my fav), ancient grain.
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
• 1/4 cup (2 oz.) walnuts – 5 grams
• 1 oz. pistachios – 5.8 grams
• 2 tbsp almonds – 4 grams
• Nut butters – peanut butter, almond butter, cashew butter
– 2 tablespoons has about 8 grams of protein4. Non-dairy milk
*Soy, almond (Almond Breeze Orginal is my fav), ancient grain.
1 cup gets you 7-9 grams of protein.5. Grains – Ancient grains, sprouted grains, multi-grains
– a major part of the diet.
– a major part of the diet.
• Quinoa is versatile and delicious. 1 cup – 9 grams.
• Amaranth, bulgur, brown rice, wheat germ,
• Amaranth, bulgur, brown rice, wheat germ,
oat bran are other grains with a high protein content.
• Oatmeal – 1 cup = 6 grams.
• Sprouted grain bread products – buns, tortillas, bread.
• Oatmeal – 1 cup = 6 grams.
• Sprouted grain bread products – buns, tortillas, bread.
Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.6. Supplements
*spirulina (try Spirutein chocolate)and chlorella are used often
by vegetarians and vegans for their rich nutrient content, and protein content.
*Hemp – 30 grams of hemp powder in your smoothie gives you 11 grams of protein.
Source: Foodmatters.com
*spirulina (try Spirutein chocolate)and chlorella are used often
by vegetarians and vegans for their rich nutrient content, and protein content.
*Hemp – 30 grams of hemp powder in your smoothie gives you 11 grams of protein.
Source: Foodmatters.com
Awesome post! Definitely sharing this with everyone!
Thank you Dania… Yes Share away! I was veggie for 4 yrs and my groceries were way less expensive. Free Range Organic Meat products can get pretty pricey!