Non-meat Protein Alternatives

Do you know good protein sources are not only reserved exclusively for carnivores? There is an extensive variety of plant-based proteins that can satisfy both meat and non-meat lovers alike!

You may refer to the links below for products recommended:
1. 5LB 100% Pea Protein Powder from North American Farms : https://amzn.to/3tSt0Op
2. How much Protein to take article : https://fitivate.com/how-much-protein-to-take/
3. KOS Vegan Protein Powder, Chocolate - Low Carb Pea Protein Blend - Plant Based Protein Powder : https://amzn.to/3EsMa2B
4. Ascent Plant Based Protein Powder - Non Dairy Vegan Protein : https://amzn.to/3EXNA6J
5. Ritual 18+ Vegan Protein Powder with BCAA : https://amzn.to/3gmY6e1

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The typical recommended protein intake for an average person is about 0.8 grams of protein per kg of body weight, that means If you are 70 kgs, you should be looking at consuming 56 grams of protein from your meals daily.

Those looking to build muscles or are into endurance sports will definitely need to put more protein on their plate, we have a detailed list in the link above, and in the description.

So now onto the list of recommended high protein plant based food sources to help you pack on some lean and mean muscles.

Firstly will be soy based products such as soy beans or soy milk. One cup of soy bean can get you about 31 grams of protein while one cup of soy milk contains 11 grams per glass. While the brand of soy milk is not particularly important, the one thing that matters the most is the sugar level in each soy milk serving. Some variations can have sugar content as high as soft drinks! Do go for the less sugared or best still, unsweetened versions.

Another popular soy based food source will be toufu, these soft jiggly cubes of goodness can contain up to 20 grams of protein per cup! Versatile ingredient for steaming, stewing and in soups.

Tempeh, which is usually made from whole soy beans, contain about 31 grams of protein per cup and have a higher fiber content than toufu. It can serve up as a great side dish or even air fried to make a crispy and nutritious snack!

Next will be nuts, in particular, cashews, pistachios and almonds which can contain between 21 to 29 grams of protein per cup! Other than eating them as it is, I personally blend a mixture of baked cashew and peanuts into paste and spread it over my whole meal bread for that extra protein
punch, less the salt and vegetable oil you would usually see in typical supermarket peanut butter spreads.

Legumes such as black beans, chick peas, lentils, Edamame and black beans contain more than 15 grams of potein per cup. Legumes makes great additions to soup and the dish can be made even more nutritious
with carrots and vegetables.

Next will be seeds such as sunflower seeds, flax seeds and chia seeds. Per cup, they can contain around a whopping 30 grams of protein and is very high in fiber. They can be used as baking ingredients, sprinkled over cereal, yoghurt or salads and can even added to smoothies.

Just when you thought vegetables are high in fiber, but lack protein,
well, you are half right. There are vegetables which do have higher protein content than other greens but generally, vegetables typically have a weaker protein profile when compared to the other plant based sources I
mentioned. Broccoli, Popeye’s favourite spinach, asparagus, Brussel sprouts and cauliflower contain about 1 to 3 grams of protein per cup, but nonetheless, they are rich source of fiber, mineral and vitamins which makes any meal nutritious and wholesome.

Last but not the least will be carbohydrate sources. Whole grains such as Quinoa, brown or red rice and oatmeal serve up as great sources of protein, between 5 to 8 grams per cup.

00:00 Intro
01:03 Recommended Protein Intake
01:43 Soy based products
02:21 Toufu
02:37 Tempeh
02:57 Nuts
03:28 Legumes
03:47 Seeds
04:06 Vegetables
04:49 Carbohydrates sources

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Видео Non-meat Protein Alternatives канала SG Dr. Wellness