Starting a plant based ‘diet’?

PLANT BASED PROTEIN TIME!

We wanted to give you some more info about plant based protein, for a variety of reasons.

IF YOU ARE ON A PLANT BASED DIET—-> Vegetarian? Vegan? These types of strategies/diets can have massive plus points, especially in areas of nutrient density, vitamins, and mineral.

BUT

It can also cause challenges in other areas, such as maintaining good levels of protein on a day to day basis. Generally speaking plant based proteins are of lower protein quality than their animal source counterparts. This means its way more important to focus on ensuring protein intakes if you are following a Veggie/Plant based diet!!

It can also lead to reduced iron intakes leading to an increased risk of issues such as anaemia etc.

IF YOU ARE NOT ON A PLANT BASED DIET —–> What we want you to understand is that following a Plant based diet every now and again can be a great thing, and should not be solely considered by Vegans/Veggies etc. alone.

You can massively increase the nutrient quality of your diet, and also have other benefits such as saving a CHUNK of money on the weekly food shop.

Something we recommend  to do is incorporate a vegetarian day or week every now and again to mix things up a little.

SO,

As you can see there are a few plus points, and also a few areas that could lead to a need for more attention to be paid in other areas of your nutrition- this post will be focusing on ensuring the PROTEIN element of a vegetarian based diet….

We wanted to share with you all a list of amazing sources of veggie-suitable protein so you’ll never have to be concerned about this area again if you are a Veggie, and also if you wish to incorporate more veggie areas into your weekly intakes…

We will split them into a variety of different areas for you too so they are also more shopping list-friendly 🙂

NUTS AND SEEDS (All 1 OZ servings):
Hemp Seeds – 162 cals – PROTEIN = 10g
Peanuts – 164 cals – PROTEIN = 7g
Flax Seed – 110 Cal – PROTEIN = 3.8g
Chia Seed – 138 Cal PROTEIN =4.7g

PROTEIN POWDERS (All 1oz servings)
Pea Protein – 103 Cal – PROTEIN = 24g
Brown Rice Protein – 110 Cal – PROTEIN = 15g
Hemp Protein – 113 Cal – PROTEIN =13 g

VEGGIES (All 1 cup Servings)
Spinach – 41 Cal – PROTEIN = 5g
Asparagus – 27 Cal – PROTEIN = 3g
Broccoli – 31 Cal – PROTEIN = 2.6g
Brussels Sprouts – 38 Cal – PROTEIN = 3g
Peas – 118 Cal – PROTEIN =8g
Sun Dried Tomatoes – 139 Cal – PROTEIN = 8g

PASTA/GRAINS (All half a cup Servings)
Oat Bran – 44 Cal – PROTEIN = 3.5g
Whole Wheat Pasta – 87 Cal – PROTEIN = 3.5g
Buckwheat Flour – 30 Cal – PROTEIN =11.5g
Wheat Flour – 203 Cal – PROTEIN = 8g
Oats – 153 Cal – PROTEIN =5.5g
Quinoa – 111 Cal – PROTEIN =4g

BEANS/PULSES (All 1/2 Cup Servings)
Soy Beans = 127 Cal – PROTEIN = 11g
Brown/Red/Green Lentils – 115 Cal – PROTEIN = 9g
Kidney Beans – 110 Cal – PROTEIN = 8g
Black Beans – 113 Cal – PROTEIN = 7.5g
Tofu – 94 Cal – PROTEIN = 6g

FISH (All 100g uncooked)
Cod – 78 Cal – PROTEIN = 18g
Crab – 93 Cal – PROTEIN = 17g
Frozen Fish Sticks – 176 Cal – PROTEIN = 16g
Haddock – 79 Cal – PROTEIN = 18g
Mussels – 95 Cal – PROTEIN = 14g
Fresh Salmon – 119-220 Cal – PROTEIN = 20-22.5g
Tuna – 145 Cal – PROTEIN =25.2g
Tuna (Canned in Water) – 127 Cal – PROTEIN = 28g

DAIRY
Cottage Cheese (60g) – 66 Cal – PROTEIN = 5.5g
Semi Skimmed Milk (200ml) – 100 Cal – PROTEIN = 7.2g
Low Fat Cheddar (30g Serving) – 93 Cal – PROTEIN = 9g

EGGS (Per Egg) – 75 Cal – PROTEIN = 7g

So there you have it!!! Really hope this inspires some of you to think about your protein sources, especially if you are following a Veggie/Plant based diet!