Vegan diet and proteins? Yes, they do go together! Not knowing that plant-based foods can also provide you with proteins doesn’t mean they don’t. A lot of people ask me do I get proteins from plant-based foods? I always answer that if you eat the right foods, you can get everything your body needs. In the end, it is your choice what to eat, but don’t expect results if you are mainly feeding yourself with junk food. It won’t happen.
And when I say results, I mean both: the way you look and the way you feel!
The list below offers some good information on some of the foods that can give us the proteins we need. Combine these foods with a variety of veggies and your body will start reshaping! Not only will you see the difference when you’ll look at your body, but it will change the way you feel too.
In my opinion, that is the most important benefit from a well-balanced diet. When you feel energized, light and strong you get even more motivation to go on with the positive changes in your life.
So go for these great foods listed below and keep up with the good work!
Oats are one of the most unique grains out there. You’ll get five grams of protein in just one half cup of rolled oats along with a host of vitamins and minerals for your metabolism and muscles. Many bodybuilders start their day out with oats in some form or another because they help promote lean muscle mass, fight abdominal weight gain, and keep you full for a long time. They’re also lower on the glycemic index than brown rice or wheat, so they’re better for your blood sugar. Plus, oats are overall lower in starch than most other grains making them a leaner option.
Quinoa contains all essential amino acids, along with plenty of B vitamins and iron. It’s also a top source of magnesium and phosphorus, just like oats are. You can opt to have it for breakfast, lunch, or dinner, or even eat some as a snack since it’s a complete protein.
Chia seeds are full of iron and potassium, which your muscles need to function properly. They’re also a great source of omega-3 fats and are a complete protein. Omega-3 fats help prevent inflammation and aid in protein synthesis. They have also been linked to lower risks of heart disease and a healthy mood. Add some chia seeds to your morning oats, include them in a homemade energy bar, or toss some in your smoothie. I love to have them before and after a workout for the best effects.
Leafy greens don’t just keep your skin looking great; they also keep your muscles looking lean too! Leafy greens are packed with iron for optimal oxygen circulation during exercise and they contain a good amount of protein to help build muscle even further. Add them wherever you can and rotate them to get the best variety. Spinach and kale have a higher protein content than most other greens, but all of them are great options to include in your plan.
If you like tofu, it’s a great lean muscle food. Tofu is packed with protein, is low in fat, and contains no saturated fat at all. It can be grilled, added to salads, made into vegan tacos, or you can even add the silken varieties to a protein shake since it’s tasteless.
Lentils are a fantastic source of nutrients. They’re packed with fiber, B vitamins, magnesium, potassium, iron, and one cup contains eight grams of protein. They’re also fat-free and a great way to get antioxidants into your diet. Plus, they make a mean stand-in for meat in vegan chili or tacos!
Peanuts are one of the best foods to eat for their protein content and one of the most delicious! Per serving of roasted peanuts, you’ll get 12 grams of protein plus plenty of iron, B vitamins, potassium, and magnesium. Peanut butter is also a great option, but be sure to choose an unsweetened variety and limit your portions since it is high in fat.
Hemp seeds are packed with protein, with 13 grams in just two tablespoons. These little seeds are also packed with iron, magnesium, chlorophyll, fiber, and Vitamin E. Add them to your oatmeal, salads, or make energy bars with them. They’re also amazing in smoothies and dips too so feel free to get your fill however you like.