If you’re tired of eating eggs and chicken, add these into the mix.
Protein is a word thrown around often, especially in fitness cliques. How many times have you heard someone or the other at the gym compare how many egg whites they’ve eaten during the day or how many scoops of the ‘whey protein’ one should add to a smoothie?
A chicken and broccoli dinner can get boring and repetitive. Don’t get us wrong, they get the job done, but people need a change every once in a while. Plant foods can be a great source of protein, and help reduce your intake of animal-based proteins in the diet. They’re a great addition to your diet whether you are an omnivore, vegetarian or a vegan. Here are five best sources of plant proteins…
If you’re a vegetarian by choice and looking for a complete source of non-animal protein, the buck pretty much stops with quinoa. Quinoa is a seed and you can find white, red, black or mixed varieties. About 100g of cooked quinoa can supplement you with almost 4g of protein, but it beats chicken by being a complete protein! Meaning, it contains all 22 amino acids! This makes quinoa a great alternative to carbs like rice and couscous. Good for your muscles and aids weight loss? It’s a win-win if you ask us!
Boiled eggs are an excellent—low-carb, low-calorie and low-cost source of high protein. So, this swap is only for those who can’t even stand the sight or smell of eggs. Tofu or bean curd, is derived from soya. Just 100g of tofu gives you 8g protein—making it an excellent choice for vegans. Tofu’s very versatile. You can stir-fry them with veggies, bake or add it into your soups.
The dairy industry has too often been in the news for not-so-good reasons—be it the treatment of the animals, the hormones injected into them or environmental impact. A lot of plant-based milks are popular now. However, in terms of the protein content, soy milk comes close to cow’s milk! According to studies, its protein levels are comparable with dairy milk, with 3.4g per 100ml for soy versus 3.5g per 100ml of cow’s milk, on average.
Around 75g of grilled prawns can provide you with more than 17g of protein. Seeds are a great alternative, as they can be had as snacks or along with breakfast or other meals to ensure adequate protein. One heaped tablespoon of hemp or pumpkin seeds can supplement you with 5g of protein!
These make a great, low-fat and affordable source of plant protein and are a part of the legume family. They have plenty of variety—such as lentils, beans and peas. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. A daily serving will help in lowering your cholesterol levels. Which is why, dal chawal is always a good option for a meal with protein and complex carbohydrates!
No one should tell anyone what to eat! However, we can all consume more responsibly. By being a little mindful not only for the well-being of our bodies, but also of the planet we all call home!
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