No worry about protein intake

If you are vegetarian or vegan you may be worry about getting enough protein which is important for healthy bones, muscles and hair.

Not all protein are equal, some of them are complete where they contain all essential amino acids while others are incomplete and they are missing one-two amino acids.

But if you need to cut back on animal protein sources you can still get complete protein from plant-based sources.

Protein intake will vary according to age, sex and physical activity level but as general recommendations you need to have 0.8 grams of protein/kg body weight.

So what are the plant-sources of protein?

Hemp seeds:

They provide 10 grams of protein per 3 tablespoon in addition they are good source of omega-3 and omega-6.

Enjoy their taste with smoothie salad.

Chia seeds:

They provide 3 grams of protein/ 3 tablespoons

In addition they are good source of omega-3, calcium and zinc.

Enjoy them with oatmeal breakfast.

Edamame:

They provide 18 grams of protein and 8 grams of fibre/ 1 cup and they are important for building muscles.

Farro:

They provide 7 grams of protein/ ¼ cup.

They are fibre rich grain, rich in B vitamins and antioxidants

Enjoy them with tofu and vegies for a nutrient dense meal.

Hummus and pitta bread:

7 grams of protein per 2 tablespoon of hummus and 1 slice of whole bread pitta.

Hummus is a good source of lysine while pitta is missing lysine so this combination assure complete protein intake.

Moreover chickpeas are good source of iron, phosphate, calcium, magnesium, zinc and manganese.

In addition to vitamin K which is important for heart function, bones and overall health.

Quinoa:

It provides 8 grams of protein per 1 cup.

It is high in fibre, iron, magnesium and manganese.

Buckwheat:

It provides 6 grams of protein per 1 cup.

It is gluten free and swap it for white flour.

Ezekiel break:

It provides 4 grams of protein per slice. It is a good source of fibre.

It is made from whole wheat, barley, millet, soybeans and spelt.

You can use it instead of whole wheat or white bread.

Sources:

https://www.prevention.com/food-nutrition/healthy-eating/g26895324/complete-protein-foods-list/

https://foodrevolution.org/blog/plant-based-protein/