Protein without any animal products

this is for cbb200togo as my friend pointed out and reminded me that not everyone eats animal products and they are so right….so here is a post about protein that is vital for those who don’t eat/use animals..

Americans are obsessed with protein.

Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue. People not familiar with vegan nutrition often assume it is terribly hard to get enough protein on a vegan diet, and that’s if they even think there is any protein in plant foods at all.

The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, amaranth, quinoa, pistachios, and pumpkin seeds) each day.

Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein.

so here is some wonderful items to help you get extra protein (vegan or not)

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. (thank heavens for farmers markets)
2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that…and no, not THAT 🙂
3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast. (i am not a fan of this at all.)
4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.
5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup. (yummy this is)
6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.  (I found mixing with flavors/spices, it takes on the taste such as for mexican food or chili etc)
7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein! (i eat this at least 4x a week)
8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.
9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty…..(cant say i have ever had this….will have to try it out)
10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone. (i love sprouts…do you??)
Still want to ask where we get protein…yeah….my thoughts too…

PS found most of this stuff on vegan websites

Advertisements

About Banded Carolina Girl

NC girl getting healthy with help from Lap Band WLS. Come visit me and say hello.
This entry was posted in protein, vegans and tagged , . Bookmark the permalink.

2 Responses to Protein without any animal products

  1. Matthew Calmes says:

    Reblogged this on Feed Your Mind and commented:
    I like to talk about eating lean and healthy proteins. But we can’t forget that protein is not exclusively the domain of animal products. Check out this great post about how you can get your protein the vegan way!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s