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Power Up Your Plant-Based Protein Game: A Complete Guide to Protein Sources for a Plant-Based Diet

Blog Post By Chef Lisa of Free Flowing Health

As a 20-year fitness professional who trains hard and fuels myself with plants, I've discovered the power of plant-based protein sources. Not only do they provide the necessary building blocks for muscle growth and recovery, but they also offer a wide range of nutrients that are essential for optimal health and wellbeing.

If you're looking to boost your protein intake without relying on animal products, here are ten plant-based protein sources to consider:

  1. Tempeh: This fermented soy product originated in Indonesia and is a great source of complete protein, containing all nine essential amino acids. One 3-ounce serving of tempeh provides around 16 grams of protein.

  2. Quinoa: This pseudo-grain is actually a seed and is a complete protein, containing all nine essential amino acids. One cup of cooked quinoa contains around 8 grams of protein.

  3. Lentils: These legumes are a great source of protein, fiber, and iron. One cup of cooked lentils contains around 18 grams of protein.

  4. Chia Seeds: These tiny seeds are packed with protein, fiber, and healthy fats. One ounce of chia seeds provides around 4 grams of protein.

  5. Spirulina: This blue-green algae is a complete protein, containing all nine essential amino acids. One tablespoon of spirulina powder contains around 4 grams of protein.

  6. Tofu: Made from soybeans, tofu is a versatile protein source that can be used in a variety of dishes. Look for organic tofu to avoid GMOs. One 3-ounce serving of tofu contains around 8 grams of protein.

  7. Sprouts: These tiny plants are a great source of protein, as well as vitamins and minerals. Some popular sprouts include alfalfa, broccoli, and mung bean sprouts. One cup of alfalfa sprouts contains around 1 gram of protein.

  8. Microgreens: These young plants are packed with nutrients and are a good source of protein. Some popular microgreens include arugula, kale, and radish. One cup of arugula microgreens contains around 1 gram of protein.

  9. Ancient Grains: These grains have been around for thousands of years and are becoming increasingly popular due to their nutritional benefits. Some popular ancient grains include amaranth, millet, and sorghum. One cup of cooked amaranth contains around 9 grams of protein.

  10. Buckwheat: Despite its name, buckwheat is not related to wheat and is actually a seed. It's a good source of protein, fiber, and minerals. One cup of cooked buckwheat contains around 6 grams of protein.

It's worth noting that not all plant-based protein sources are created equal. Some are complete proteins, meaning they contain all nine essential amino acids that our bodies can't produce on their own. Others are incomplete proteins and need to be combined with other protein sources to ensure you're getting all the essential amino acids.

Sprouted nuts and seeds are a great way to increase the protein content of your meals. Sprouting enhances the nutrient content of nuts and seeds and makes them more easily digestible. When it comes to nuts, it's best to eat them raw and sprouted for optimal health benefits.

In conclusion, there are plenty of plant-based protein sources to choose from that can help you fuel your fitness and meet your nutritional needs. Whether you're a vegan, vegetarian, or simply looking to incorporate more plant-based foods into your diet, these protein sources are a great place to start.


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