Complete protein sourcs

Lean protein:

Plant based protein are nutrient-dense food, help in detoxification and lower cancer risk but the common problem that people think that they cannot get enough protein from plants.

Moderate protein intake, high fat and low carbs is the idea of ketogenic diet that control blood sugar as it shift the use of energy from carbs to fat.

Protein intake will vary according to weight, age, and sex and activity level. General rule could be 0.5-1 grams per pound.

Plenty protein rich plants can provide you with adequate protein and essential nutrients adding more seeds and nuts it is also helpful whether you are vegan, vegetarian or you just aim to control your weight.

Complete protein are the food who contains all 9 essential amino acids like eggs, milk and meat but other plant protein food can contain complete protein too:

· Hempeh (tempeh made from hemp seeds): 22 grams protein per 4 ounces hempeh

· Natto (organic non-GMO): 31 grams protein per 1 cup natto

· Tempeh (organic non-GMO): 31 grams protein per 1 cup tempeh

· Hemp protein powder: 12 grams protein per 4 tablespoons powder

· Hemp hearts/seeds: 40 grams protein per 1 cup hemp

· Nutritional yeast: 5 grams protein per 1 tablespoon yeast

· Sacha inchi seed protein powder: 24 grams protein per 4 tablespoons powder

· Spirulina: 4 grams protein per 1 tablespoon spirulina

These plant-based protein sources not only provide an excellent amount of protein per serving, but they are also easy to incorporate into your everyday meals as an addition to smoothies, on top of salads or other dishes, or alone as a snack. I especially love hemp protein, hemp hearts, sacha inchi powder, and spirulina in smoothies, and nutritional yeast makes a great popcorn topper.

An old concept was combining and pairing protein sources to get complete protein this is not necessary anymore as plant based protein contain all essential amino acids. At the end you body absorb, digest and utilize all food whithout dividing them into breakfast, lunch and dinner. As you are getting all nutrients needed no need to find complete protein as other nutrients are founded in plant based food.

These are some of my favourite plant protein options with various amounts of essential amino acids. Focus on getting a variety of these to get all of those essential amino acids:

· Almonds: 12 grams protein per ½ cup almonds

· Walnuts: 10 grams protein per ½ cup walnuts

· Maca powder: 3 grams protein per 1 tablespoon maca

· Green peas: 9 grams protein per 1 cup cooked peas

· Almond butter: 6 grams protein per ¼ cup butter

· Spinach: 3 grams protein per ½ cup cooked spinach

· Avocado: 2 grams protein per ½ avocado

· Broccoli: 2 grams protein per ½ cup cooked broccoli

· Brussels sprouts: 2 grams protein per ½ cup sprouts

· Artichokes: 4 grams protein per ½ cup artichokes

· Asparagus: 2.9 grams protein per 1 cup asparagus

· Brazil nuts: 4 grams protein per 6 nuts

· Chia seeds: 2 grams protein per 1 tablespoon chia seeds

· Flaxseed: 2 grams protein per 1 tablespoon flaxseeds

These are just some examples of the variety of nuts, seeds, and vegetables you have to choose from. With so many ways to prepare these sources and combining them with other plant-based sources of healthy fats, you'll surely be getting the macronutrients your body needs to thrive—all while enjoying delicious meals.

Sources:

https://amp-mindbodygreen-com.cdn.ampproject.org/v/s/amp.mindbodygreen.com/articles/vegan-vegetarian-protein-options?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.mindbodygreen.com%2Farticles%2Fvegan-vegetarian-protein-options

https://www.kissmyketo.com/blogs/foods-nutrition/top-10-keto-nuts-seeds-to-help-you-meet-your-macros