by Melissa Hauser
December, 2013
Protein, protein, protein. Everyone always wants to know where we get our protein. Surely, you can’t build those crazy ripped muscles on a plant-based diet?
Well, actually you can, and it’s just as simple to get adequate protein from a vegan diet as it is from a traditional omnivore’s diet. In truth, the average person eating a variety of whole plant-based foods likely already consumes adequate protein to support your basic functions. However, if you have higher-than-average protein needs like most of us on Team PlantBuilt, then here are my favorite easy tips for incorporating extra quantities each and every day:
PROTEIN POWDERS (My favorites are Vega Sport, PlantFusion and Nutribiotic Organic Rice):
* Mix a scoop with oatmeal
* Mix a small scoop with jam; spread on toast or use as a fruit dip
* Protein puddings: mix a scoop with sweetener plus water to desired consistency; add in dried fruit or nuts
* Use in smoothies
CHIA SEEDS (2 Tablespoons = 6 grams protein)
* Mix into baked goods
* Sprinkle on salads for extra crunch
* Add to smoothies
FLAX MEAL: (2 Tablespoons = 3 grams protein)
* Add in oatmeal
* Add in smoothies
* Add in baked goods
* Use in place of eggs (1T flax + 3 T water; sit for 5 mins = 1 egg)
HEMP PROTEIN POWDER (2 Tablespoons = 7 grams protein)
* Mix 2T with 1T jam for a fruit or vegetable dip
* Mix 2T with 2T salsa + water (to consistency); use instead of plain salsa (also great to add on tofu scrambles!)
* Mix 2T with 1T flavored balsamic + water or oil for salad dressings
NURTITIONAL YEAST (2 Tablespoons = 6 grams protein):
* Sprinkle on salads, scrambles, stir fry, pasta
Protein packed breakfast: nutritional yeast sprinkled on a tofu scramble, served alongside gluten-free toast with Sweet Protein Jam.
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