One of the main concerns if you opt for a plant-based diet, or plant-based raw diet, is how to get enough protein to stay healthy. Vegetarians eat milk and dairy products, which all contain good amounts of protein. Vegans, however, do not eat these, and so it might be a struggle to get enough protein every day unless you plan your meals carefully.
How much protein do I need? In general, you need 1 gram of protein for every 3 pounds of body weight if you are a healthy weight. If you are overweight, eat the same amount for your optimal healthy weight. For example, if you weigh 150 pounds, you need 50 grams of protein. If your BMI (Body Mass Index) shows that your ideal weight is 120 because you are only 5’ 3”, you would need 40 grams of protein even if you weigh 160.
What about amino acids Most plant proteins are not considered to be complete because they do not contain all of the essential amino acids linked to maintaining good health. Amino acids that are the building blocks of protein, and they help to build protein in the body, aid in human growth and development, and build lean muscle mass. Lysine and methionine are often lacking in plant-based diets, but the following are some of the best protein sources.
Beans Beans are rich in protein and contain very little fat. In fact, the majority of beans contain between 14 and 17 grams of protein and less than one gram of fat per cup.
The Best Beans: •Kidney •Black •White •Pink •Pinto •Chickpeas
Kidney beans have the most protein, so try to add them to your meals in various ways, including soups, stews, stir fry and even desserts, such as plant-based chocolate brownies.
•Legumes •Lentils (red, green, brown) •Split peas (green, yellow) •Peanuts
These are tasty, versatile and packed with protein and fiber.
Soybeans , also named Edamame Soybeans are most commonly eaten as tofu, but you can eat the whole bean inside the pod. Soy is also available as a milk substitute. Most soy milk is fortified, making it a healthier choice than cow milk, with less fat and no cholesterol.
Quinoa One cup of quinoa (pronounced KEEN-wah) has around 8 grams of protein and contains a full profile of amino acids. Use in place of oats or rice with your meals.
Nuts Almonds Cashews Walnuts
Cruciferous Vegetables Brocolli has about 4 grams of protein per cup. It is also full of micronutrients which makes brocolli an excellent choice for a plant-based lifestyle.
Come up with a range of meals that incorporate 2 or more of these foods and you should never have to worry about getting enough protein in your plant-based diet.