Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body.
Whether you’ve decided to go meatless once a week or adopted a full vegetarian lifestyle, you need to keep nutrition on the front burner. Since you’ve nixed the meat, making sure your body is getting enough protein to stay strong is crucial. Protein functions to build and maintain your body, fight off disease, and keep energy levels high to you can stay alert all day. While it may seem difficult to get a full dose of protein per day (on average 46g for women, 56g for men), implementing a few of these high-protein foods into your diet can help you reach those protein goals.
Protein: 12g per 1 cup (black beans)
Dried black beans, kidney beans, lentils, chickpeas, and pinto beans are all delicious choices for low-fat, fiber-filled protein. Using dried beans allows you to control the sodium and additives that go into the dish. Soak dried beans overnight in a large bowl of water, rinse until the water runs clean, then simmer for 2 hours on medium/low heat to enjoy. Spice with cumin, garlic, red pepper, or other spices.
Sprouts
Sprouts of all kinds are nutritional powerhouses with a high protein content ranging from 20-35% protein. Not only that, but they’re also excellent sources of nutrients, vitamins and minerals.
Broccoli sprouts contain 35% protein
Pea Sprouts contain 25% protein
Greens
Dark Green Vegetables will serve your protein needs and provide your body with calcium, chlorophyll, vitamins, minerals and amino acids
Broccoli contains 45% protein
Spinach contains 30% protein
Kale contains 45% protein
Broccoli contains 45% protein
Spinach contains 30% protein
Kale contains 45% protein
Nuts & Seeds
Nuts & Seeds are also sources of good healthy fats like omega 3, 6 & 9′s. There is a concern however surrounding the overconsumption of omega 6′s and not getting enough 3′s. For this reason, eating nuts and seeds as part of a raw, vegan or vegetarian diet shouldn’t be considered the main protein source but used in addition to other foods with a lower fat content like sprouts & green vegetables.
Hemp Seeds are the only food known to have a perfect harmony of omegas 3,6 & 9. They’re also 22% protein.
Pumpkin seeds are 21% protein.
Almonds are 12% protein per ounce.
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| Spirulina powder |
Algae sources
Spirulina is about 68% protein and also helps detoxify the body. It’s packed with vitamins and contains EFA’s (essential fatty acids).
Chlorella is about 60% protein and is known for it’s rapid tissue repair properties. It’s a great food if you’re very physically active or have higher protein requirements. Use it in your shakes to help speed up recovery times.
Gabriel Cousens discussed the use of spirulina and chlorella for protein supplementation in an interview with Dr. Mercola. He gave an example of someone who wanted to consume 45g of protein per day (which is almost twice as high as what the American Nutritional Journals and World Health Organization recommend). If you were to consume 2 tbsp. of spirulina or chlorella with each meal (let’s say in a juice or smoothie), you would easily hit this mark for protein.
Visual Examples of Fit, Muscular Vegans
I’m excited to share these examples of super fit, muscular looking vegans that Caleb and I have come across in our googling adventures. Since coming across these amazing examples, we’ve begun to connect with some of them as well so we can continue to give you insight into what their diets and lifestlyes really look like. Stick around to watch this protein discussion evolve in the very near future.
Ultimately, it comes down to personal choice. There are many different lifestyles you can follow, some will make you look really good and fail you when it comes to nutrition, and some will serve you not only through physical results, but through internal results.
A plant based lifestyle can provide a host of benefits, many of which I touched on already and in a previous post on protein. Some people will be quick to judge and say this cannot be true, but those same people have likely never tried a vegetarian diet, let alone a raw vegan diet. When we open our mind up to possibilities, we gift ourselves the chance to experience optimal health, whatever that looks like for us. The key is to be open to experimentation. If your current lifestyle isn’t working for you, considering giving a plant based lifestyle an honest shot. Even a 7 day trial is a great place to start!
I’d love to hear some of your favourite protein sources in the comments below!
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