GUIDE TO PLANT-BASED PROTEIN SOURCES
If you're looking to cut back on animal products and transition to a more plant-based diet (or refine your current diet), this post is for you!
A question I get asked often is “How can I get enough protein if I don’t eat meat?” Well, my friends, the answer is simple – there is a whole plethora of plant-based protein sources that the average person may not know about. So, just for you, I’ve compiled my list of the easiest plant-based protein sources to come by. Most of these you can find at your community grocery store or at health food stores.
Starchy Proteins (count as protein and carbohydrate). Lentils, chickpeas, red kidney beans, white beans, navy beans, black beans, pinto, black eyed peas, quinoa (complete protein), buckwheat, bulgur wheat, millet, amaranth, forbidden (black) rice, gluten-free pastas (brown rice, quinoa, millet, etc.), bean pasta, wild rice, Ezekiel Bread (complete protein).
Fatty Proteins (count as protein and healthy fats). Almonds, walnuts, pistachios, cashews, pecans, Brazil nuts, hemp seeds, flaxseeds, chia seeds, pumpkin seeds, sunflower seeds.
Mostly Protein / Complete Proteins (contain all 8 essential amino acids). Spirulina, nutritional yeast, goji berries, Chlorella, bee pollen, quality protein powder supplements: brown rice, pea, sprouted rice, hemp protein, VegaOne.
Vegetable Proteins. Collard greens, broccoli, Brussels sprouts, mushrooms, Swiss chard, artichoke, green peas, avocado, organic edamame.
Other (use in limited quantities, or not at all). Organic tempeh (fermented soy), Seitan (wheat gluten), organic tofu, vegetarian food products (veggie burgers, soy hot dogs, veggie ‘cheese’ etc.).
Make yourself some chia seed oatmeal with Chlorella for breakfast, a hearty dark green salad with quinoa and avocado for lunch, some raw veggies and hummus for a snack, and some lentil tacos for dinner. The opportunities are endless in where these protein sources can take your diet and flavour level!