When we think of protein we automatically think meat, fish, chicken, and eggs. While these are all excellent sources of protein, we can still get plenty of protein from plant foods. There are plenty of reasons why you should adopt a plant based diet. However a main concern for people adopting such a diet is how they can get enough protein while limiting animal foods.
How Much Protein Do You Need?
For most of us who are lightly active, we need 1g/kg of body weight of protein. So if you weigh 60 kilos, you will need 60 grams of protein everyday. Here’s how you can meet this requirement on a normal plant based diet:
Breakfast: Oatmeal sprinkled with 2 tablespoons of chia seeds will provide you with not only energy to get the day start productively, but also 5 grams of protein.
Snack: 2 tablespoons of hummus dip and one slice of whole wheat toast. This delicious combination will provide your body with 8 grams of protein and all the essential amino acids it needs. Chickpeas are also very high in fiber which is great for digestive health.
Lunch: Quinoa and avocado salad. Quinoa is one of the most nutritious grains ever, but combine it with salad greens, avocado, and a homemade vinaigrette dressing and you have 20 grams of protein in just one delicious meal.
Snack: 1 apple with 2 tablespoons peanut butter. This snack is not only delicious, but will also keep you feeling full for at least a couple of hours while providing you with 8 grams of protein.
Dinner: 1 cup fava beans with mixed green salad. You need protein in your last meal of the day to make sure your body is recovering efficiently and repairing itself throughout the night. Fuul, or fava beans, are extremely protein rich nourishing you with 20 grams of protein per serving.
Plant Based Day Meal Plan
|Breakfast||Oatmeal with 2 tablespoons chia seeds||5 grams|
|Snack 1||2 tablespoons of hummus dip and 1 slice wholemeal toast||8 grams|
|Lunch||Quinoa and avocado salad.||20 grams|
|Snack 2||1 Apple with 2 tablespoons peanut butter||8 grams|
|Dinner||1 cup fava beans with mixed green salad||20 grams|
So, if you do decide to reduce or completely cut out your meat consumption, there are plenty of sources of plant based protein to help meet your daily requirements and enhance your overall health.