For the Start Right method to work it’s about having a balanced, healthy diet. But some of you might be worried about how hard that is to do if you’re vegan or vegetarian. That goes double for you gym bugs out there looking for a good source of protein while also staying away from meat. But have no fear, there are plenty of plant-based alternatives for you to choose from.
In fact, in 2016 the Academy of Nutrition and Dietetics said even a vegetarian or vegan diet can provide all the nutritional requirements adults and children might need, including breastfeeding and pregnant women.
Soy products in their various forms are some of the richest protein foods in a plant-based diet. Tofu and edamame both contain close to 10g of protein per half cup, while tempeh has closer to 15g. Tofu especially is fairly taste-neutral but takes on the flavour of the dish its put in, making it a perfect ingredient to all sorts of preparations.
Chickpeas are protein-rich, and can be eaten either hot or cold, not to mention prepared different ways. You’ve probably eaten hummus, which is made from chickpea paste, and makes for a protein-rich addition to any sandwich.
Aside from high protein, peanuts also contain healthy fats and are believed to improve your heart health. And even if you’re not a fan of the nuts themselves, peanut butter makes for a wonderful addition to a breakfast or teatime snack.
In addition to a lot of protein, quinoa is also rich in nutrients like magnesium, iron, fiber, and manganese. You can also opt to use it as a main course or garnish for another dish.
Red and green are rich sources of both protein and fiber, as well as iron and potassium. They’re also fairly common in most Asian countries in one form or another.
Not just carbs, potatoes also give you about as much protein per serving as tofu does. And on top of that, they’re also high in potassium and vitamin C, among other nutrients.
7. Beans and rice
By themselves, beans or rice are a poor substitute for protein. Together, however, they make for an easy to acquire and prepare protein top-up. And with ho simple, this preparation is, you can easily mix and match it with other plant alternatives too.