Plant Based Protein
Hi Steph, I am an amateur climber transitioning into vegetarianism. I am doing good so far, except for the protein intake. I should be taking approx 70 grs of protein daily, any advice on a good dense source of veggie protein
That’s great to hear! And the good news is that it’s really easy to get as much protein as you need while eating a plant based diet. I think this is one of the best resources I’ve seen for vegetarian protein sugestions, with lists of very basic foods and amounts of protein they provide, and even sample lists of what you might eat in a normal day with standard food choices, and how all your protein requirements are met.
Here’s an older post I wrote about protein, that you should check out as well.
When I eat, I’m always thinking “grain, greens and protein”, or else it doesn’t feel like a real meal to me. So at dinner, whatever I cook needs to have a grain (typically quinoa which is high in protein, or brown rice or rice noodles), something dark green (kale, broccoli, chard, brussels sprouts) and protein (tofu, tempeh, chickpeas, lentils are my top 4, and usually nuts or seeds as a garnish–pan roasted pumpkin seeds finished with apple cider vinegar are my favorite).
For smoothies in the morning, I highly recommend Bob’s Red Mill Hemp Protein Powder, 16-ounce (Pack of 4): it doesn’t affect the flavor, doesn’t have added sugar or sweeteners, and is a great protein source as well. It will make your smoothie green (which I have a weird thing about), unless you add blackberries, raspberries or blueberries 🙂
This is a top hit list of my main protein go-to’s, with protein info from nomeatathlete.com:
Lentils (red are my favorites), 18 grams of protein per cup
Chickpeas, 12 grams/cup
(these are my recipes for hummus and falafel, staples I keep in my fridge at all times)
Tempeh, 41 grams per cup
Black beans, 15 grams per cup
Nuts and nut butters (I eat a good mix, usually without peanuts), varied
Tofu, 11 grams per 4 ounces
Quinoa, 9 grams per cup
Also, a great shopping chart from Matt Frazier–the nomeatathlete.com site is amazing:
The one thing I really don’t recommend is fake meats: one of the best things about eating a plant based diet is that it relies on whole foods which are inherently the healthiest nutrition sources, as well as being more economical.
I hope you are having a great time exploring new food options and feeling amazing!