HOW DO YOU GET PROTEIN ON A PLANT BASED DIET?
/Are you thinking about going plant based or want to implement more plant based foods into your diet but not sure how you’ll get enough protein?
Fortunately there are plenty of options to choose from to get your protein intake on a plant based diet. Some of the foods that are the highest in plant based protein are:
Chickpeas (1 cup = 39 grams)
Peanuts (1 cup = 38 grams)
Tempeh (1 cup = 31 grams)
Almonds (1 cup = 29 grams)
Lentils (1 cup = 18 grams)
Edamame (1 cup = 17 grams)
Tofu (½ cup = 10 grams)
Hemp Seeds (1 tbsp = 10 grams)
Beans (½ cup = 6-9 grams)
Quinoa (1 cup = 8 grams)
Spirulina (1tbsp = 4 grams)
Potatoes (1 potato = 4.3 grams)
Leafy Greens (1 cup = 2.6 grams)
Chia Seeds (1 tbsp = 2.3 grams)
But how much protein do you need in a day?
Most official nutritional organizations recommend a moderate protein intake of 56 grams of protein per day for an average male and 46 grams per day for an average female.
As you transition to a plant based diet, it’s important to eat a variety of plant based foods mentioned above and to eat frequently throughout the day. Eating a variety of plant based foods helps to ensure you’re getting the maximum amount of nutrients from your food as different plant based foods contain different types of nutrients such as vitamins and minerals.
As plant based foods are not as heavy as animal based foods like chicken, beef, or pork, you’ll want to eat frequently throughout the day to fuel your body and keep yourself satisfied. But sometimes that can be hard to do with a busy schedule, so what can you do to get your protein intake when you’re on the go?
Plant based protein bars like these from Aloha are a perfect way to get your protein when on the go, before, or after a workout. Some of the ingredients that can be found in Aloha protein bars are plant based foods like Pumpkin Seed Protein, Almond Butter, Sunflower Butter, Brown Rice, and Roasted Sunflower Seeds which are great sources of plant based protein.
Not only do Aloha plant based protein bars contain at least 14 grams of protein but they are also soy free, gluten free, non-GMO, dairy free, and of course Vegan. They also don’t contain any artificial colors or flavors, no stevia, or sugars or alcohols.
Aloha has a variety of flavors to choose from such as Peanut Butter Chocolate Chip, Chocolate Chip Cookie Dough, Chocolate Mint, Chocolate Fudge Brownie, Vanilla Almond Crunch, Caramel Sea Salt and their latest addition Coconut Chocolate Almond.
If you’re also looking for the perfect plant based, gluten free protein to add to your protein shakes and pancakes, check out their Chocolate and Vanilla protein powders at a store near you.
Disclaimer: Information presented in this blog is based on personal experience and not nutritional advice. For more information about the best plant based sources of protein for you, consult a health professional.
This blog was sponsored in partnership with Aloha.
