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Plant Based Proteins Equal Big Savings!

04/10/2013 by cristina 2 Comments

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

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 grams
3. 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 cup gets you 7-9 grams of protein.5. Grains – Ancient grains, sprouted grains, multi-grains 
    – a major part of the diet.
• Quinoa is versatile and delicious. 1 cup – 9 grams.
• 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. 
  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
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Filed Under: Food, Frugality Tagged With: Beans, Biology, Biomolecules, Essential nutrient, lentils, Nutrient, Protein, Proteins and Enzymes, spirulina, United States

Comments

  1. Dania says

    04/10/2013 at 4:42 pm

    Awesome post! Definitely sharing this with everyone!

    Reply
  2. Cristina Perez says

    04/10/2013 at 5:20 pm

    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!

    Reply

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Hi, my name is Cristina and I am a loving wife. A new mommy to baby Lucas. A child of God. An artist, teacher, student, entrepreneur, innovator and cheerleader of success. I am not a writer. I am however very grateful with my heavenly father for allowing me to live in his presence and for my life journey. I enjoy sharing any little bit I can, I hope you do too.

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