Plant-Based Protein Tips
(In partnership with DR.VEGAN)
If you don’t eat meat, how do you get protein?
The fact is, you do not have to consume animal foods to meet your daily protein requirements. It is possible to get all the protein you need from plant foods such as: beans, lentils, hummus, soya milk or yoghurt, edamame beans, tofu, tempeh, soya mince, whole grains, quinoa, spinach, amaranth, Quorn, nuts, nut butters, and seeds. These are just some of the many plant powered foods you could reach for on a daily basis to meet your protein requirements.
What to add to your shopping list?
Plant based protein foods are highly economical and versatile, and no matter your diet, these are super staple foods to store away in your cupboard!
- A can of chickpeas. A great source of protein which can be added into curries, made into hummus or even roasted and spiced for a lovely crunchy snack.
- Nutritional yeast. This may sound strange but it is an easy topping to add protein and also flavour. Nutritional yeast is often used for a dairy-free 'cheese' flavour and is commonly added to popcorn for more flavour as well as nutritional benefit. It is also a good source of
Vitamin B12 which is known as the ‘Energy Vitamin’.
- Natural nut butter. Such a delicious yet nutritious win! (That's why you're here right!?) Perfect for a toast topping or adding to porridge, and that’s just covering breakfast ideas. We always go for natural nut
butters to avoid the oil, sugar and high salt content commonly found in many brands. We also recommend avoiding palm oil for sustainability reasons.
Protein meal ideas to try!
1. Add protein in simple ways to your morning porridge with soy milk, a sprinkle of chia seeds and your favourite nut butter. Packed full of nutrients for sustained energy ahead of your productive and successful day! Perfect for children and adults alike.
2. Avocado on wholegrain toast is most certainly a nutritious choice which doesn’t take long to make in those busy mornings.
Made even more delicious with a squeeze of lime juice, a sprinkle of pepper and a few spinach leaves. Avocado on toast provides healthy fats (mono-unsaturated fatty acids) as well as Magnesium (for muscle recovery amongst many benefits), Vitamin C, A and K.
Spinach is also a great source of iron. Opting for wholegrain bread is an excellent source of fibre which aids digestion as well as
providing protein and selenium, to support skin health.
3. Adding soya chunks to your spaghetti bolognese or use tofu noodles in your stir fry! Simple ingredients that transform classic meals, whilst providing fantastic nutritional benefits include peppers, broccoli, carrots and mushroom which provide plenty of antioxidant
Vitamins C and A as well as B Vitamins. We implore you to get creative in the kitchen with our recommended protein ingredients.
We hope you have enjoyed reading our top tips for plant-based protein, these are simple and achievable additions for all diets. To learn more from leading nutrition experts head to www.drvegan.com for a range of free articles.