A question our Rockin’ Team often hears is how do I get enough protein on a vegetarian/vegan diet? Of course there are protein powders and shakes (Shameless plug alert; Like the Rockin Wellness Vanilla!), but if you’re like us sometimes you are just craving food. Studies and experts vary, but a general rule is multiplying your body weight in pounds by .36, that would get you the amount of protein you should be having if you are sedentary. (So a person who weighs 150 pounds would require 54 grams per day).
None of us are truly sedentary, in this day and age with the busyness of life we are all getting some exercise. Whether it be running to pickup the kids from school, getting in a quick yoga class or walking up and down the multiple flights of stairs to your office. You should consult with a nutritionist or physician on the exact amount of protein you want to be consuming for your health goals. Hopefully this blog will show you the best and tastiest ways to do just that!
Soy Milk – A great base for any smoothies you make or simply putting a little bit into your morning coffee. A cup (240ml) of soy milk contains 7 grams of protein and it is so easy to incorporate into your daily routine. If you are at the market and staring at all the milk substitutes (coconut, almond, soy etc) keep in mind soy milk has the highest protein amount
Beans – What can’t they do? Ok I don’t think that slogan is going to catch on, but they are a great nutritional source of protein. There are many different varieties, but all of them have two things in common, high in protein and delicious (well not jellybeans, steer clear of those). Make a veggie wrap with beans for a morning breakfast and throw it in the refrigerator overnight. Or since it is Summer and you have plenty more BBQs ahead of you, try this black bean burger recipe
Nuts – Like beans there are many varieties of nuts, but all of them are high in protein. Nuts are tricky sometimes because some of them are high in sodium or high in calories. Do your research before grabbing them off the shelves and make sure to pick one that fits your health plan. Raw or dry roasted are usually a good way to go. What I love is they are the perfect snack. Have a container on your desk and anytime you’re hungry grab a healthy handful!
Green Peas – Wait really!? YES! Peas are in the legume family and contain approximately 7.9 grams of protein per cup. Most people we know skip right over the peas in the supermarket, but you can easily incorporate them into your meals. It is an easy side dish to prepare, you can throw some into a salad or if you want to get creative make a green pea pesto.
Blend frozen peas, toasted pine nuts, fresh mint and olive oil to make a refreshing pesto sauce.
Chickpeas – A staple in the vegan diet for years, the chickpea is packed with protein, about 7 grams of protein per half cup. The most well known protein foods are well known for a reason and the chickpea is tasty, versatile and easy to find. A nice hummus goes great as a dip at parties, a spread on a veggie sandwich or a simple mid-day snack with some crackers.
There are of course many more great sources of protein and however you decide to consume your nutritional needs we at Rockin want to make sure you are doing it in the healthiest way possible. Send us your favorite protein packed foods/recipes at firstname.lastname@example.org We love when we have something new to try!