'Where Do You Get Your Protein?' - Veggie Protein Power

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One of the biggest misconceptions within athletes and social media is that in order to be strong and build muscle we need large amount of protein.Where protein is important for muscle repair and growth many of us are in fact getting enough protein within our daily intakes. 

 Another misconception is that without eating meat as your main protein source you aren't getting enough... wrong. Protein is in everything not just the suspected meat sources and think some of the biggest, strongest mammals, eg. the elephant all survive from the power of plants! 

There are actually so many sources and ways to add protein to all of your meals. Here are some of the best vegetarian and vegan protein sources...


1. Beans & Lentils - All beans and lentils provide you with a brilliant protein punch. One cup of lentils will give you 18g of protein and one cup of beans around 15g of protein. Add them to salads, stews, curries, stir fries, veggie burgers... The list is endless! 

2. Veggies - Don't under estimate the amount of protein that is packed into good old greens. Just one cup of broccoli will give you 2.6 grams of protein, one cup of peas has around 9 grams of protein and one cup of spinach 7 grams! So make sure you bulk up your meals with as many veggies as possible providing you with plenty of nutrients, fibre and protein. 

3. Hemp Protein - Hemp Protein powder or seeds are a brilliant source of protein. Try adding 30g of hemp powder to your morning smoothies to give it a 11g of protein boost. 

4. Pumpkin Seeds - Pumpkin seeds are certainly a brilliant addition to any ones diet. They're not just a brilliant source of protein but iron and magnesium too. They contain around 8 grams of protein per 1/4 cup. Add them to your salads, oats, granola, yogurt, smoothies! 

5. Nutritional Yeast - Nutritional Yeast is one of the best things not just for vegans/vegetarians should add to their diet but anyone! Nutritional yeast is high in vitamin B12 usually found in red meats and contains plenty of vitamins and important nutrients. Not only that but in just 1/4 cup there is a whopping 9 grams of protein and 9 essential amino acids. It has a nutty, cheesy flavour and can be used in a huge variety of ways... season sauteed veggies or sprinkle on some baked kale chips, add to mash potatoes of cauliflower, sprinkle on salads or stir it into soups and stews.

6. Tofu/Tempeh - Don't cancel out soy protein sources such as tofu/tempeh. Both of these are so versatile and are great for absorbing any flavours you choose. One cup of tempeh contains around 30 grams of protein while tofu has 20g per cup. Use tofu/tempeh in variety of ways in place of any meat source, marinate them, bake, chuck it in a stir fry, add to a curry, kebabs etc. 

7. Quinoa - As well as being considered a carbohydrate source, quinoa is a whole grain which is typically higher in protein. It's versatile, delicious, gluten free and a cup of quinoa gives you around 9 grams of protein. Use in place of rice, add it to balance bowls, salads, stir fries, curries, chilli or even use it in place of your porridge oats for a protein packed breakfast twist. 



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