Contrary to popular belief, not only is it possible to optimize your health with a plant-based diet, when done right, it actually delivers excellent results.
Despite the deep-rooted, but misleading conventional wisdom, the truth is that you can survive without meat, eggs, and dairy. Believe it or not, you can thrive, and not suffer from a protein deficiency. Because no matter how active your lifestyle is, a whole plant-based diet provides more than enough protein to meet the body's needs without all of the artery-clogging saturated fats that dominate a typical diet.
Many renowned athletes, vegan endurance athletes, bet a lot on their body. And yet on a plant-based diet they are fed without any negative impact on building or regaining lean muscle mass.
7 top plant-based foods rich in protein
1. Quinoa: 11g Protein / cup
The quinoa is an alternative to the rice or pasta high protein, alone or served up of vegetables. It provides a good base for a vegan or vegetarian burger and is also a great cereal breakfast when served cold with almonds or coconut milk and berries.
2. Lentils: 17.9 g protein / cup
Lentils are a rich source of protein, with approximately 18g in each cooked cup. The Institute of Medicine recommends consuming 0.8 g of protein for every kilo of body weight, so this amount represents about 28 percent of the recommended daily intake for a 180-pound (81.8 kg) person. You can convert your weight to kg by dividing your weight in pounds by 2.2. Lentils do not provide a complete protein as they do not contain all the essential amino acids that the body cannot produce, but you can combine lentils with rice or lentil sprouts for a complete protein.
3. Tempeh: 24 g of protein / 4 ounces
A food made from fermented soybeans; tempeh is an alternative to unfermented tofu. It is packed with healthy proteins. It's like a great veggie burger and it also works as a tasty meat alternative like pasta dumplings or with brown rice and vegetables.
4. Seitan: 24g protein / 4 ounces
An excellent substitute for meat, fish, and soy products, one serving contains approximately 25% of the RDA for protein. But not for those with gluten sensitivity, as it is made from wheat gluten.
5. Beans (Black, Red, Mung, Pinto) 12-15g protein / cup
They are very good in a vegetarian burrito, in sauces and soups, in salads or with rice with vegetables, beans of all kinds should be a staple of your daily diet.
6. Spirulina: 6 g of protein / 10 grams
It is a blue-green alga, spirulina is a highly bioavailable complete protein that contains all the essential amino acids. At 60% protein (the highest of all-natural foods), it is a powerhouse of plant-based protein that makes a healthy mix in your daily shakes / shakes.
7. Hemp seeds: 16 g of protein / 3 tablespoons
With a perfect serving of omega-6 and omega-3 essential fatty acids, hemp seeds are another bioavailable complete protein only comparable to spirulina. A great and simple addition to a multitude of dishes, from breakfast cereals, burgers, salads and smoothies, to vegetables and rice.
Other excellent sources of plant protein are:
· Kale 4.5%
· Mushrooms 3.8%
· Broccoli 4.5%
· Parsley 3.4%
· Green bell pepper 2.2%
· Purple cabbage 2.2%
· Cauliflower 4.0%
· Cucumber 2.4%
· Spinach 4.9%
· Tomatoes 1.8%
is the process by which your body converts what you eat and drink into energy. Even when your body is at rest, you are still using energy for basic functions such as breathing, circulating blood and repairing cells. The energy your body uses for these basic functions is called your basal metabolic rate.