I, just as many other people, are choosing to eat plant based meals these days. If you are one of them as well, you might wonder what plant food you can use as replacement to meat. So I thought I’ll go through some of my favourite protein option for you who also want to go for the plant based option.

Quinoa is a ancient grain that originated in South America. Quinoa actually comes from the seed family and is high in fibre, protein and iron. Quinoa makes a good based for a vegetarian meal and it’s so easy to prepare and it’s also a great alternative to rice.Quinoa contains 8 grams of protein per cup and is considered as a complete protein, meaning it contains all nine essential amino acids the body needs.

Flax seeds are a great source of protein and soluble fibre which helps to slow down digestion and can help with the regulation of blood sugar level  and appetite. These amazing seeds also contain omega 3 fatty acids that may be lacking in the vegetarian or vegan diet.

Sesame seeds are one of my favourites. I love the taste and they are also so nutritious. It’s so easy to use sesame seeds. Just sprinkle them over your food or salads. They are a great source of dairy-free calcium and essential minerals such as copper.

Chia seeds have so many benefits and each table spoon contains of three grams of protein and five grams of fibre. Have you ever made chia seed pudding? It’s just the best!

Chick peas contains loads of protein and fibre. One cup contains 14.5 grams of protein and 12.5 grams of dietary fibre.

Beans such as black beans, pinto beans and lima beans are a great meat substitute. 1 1/4 cup of cooked beans provides 18 – 22grams of protein.

Lentils are a very versatile legume and can be used in soups, salads, curries, in vegetarian hamburger etc. One cup of cooked lentils provides 18 grams of protein.

Meat is not the only option for getting protein in your diet.

Karin Hagberg
Food, Lifestyle and Wellness Coach
Ideal Weight Hypnotherapist and AromaFreedom Technique Practitioner

 

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