It’s a common mistake to think you can’t get protein from meat alternatives. If you choose not to eat meat, there are a lot of options that just require a little more creativity! To put it in perspective, I am a pescatarian. I’m happily only eating seafood, the rest is either tofu or plant-based. In the future I may consider being a complete vegetarian when the mercury content in fish becomes an even greater issue. Not to mention the price of fish is definitely something to consider.
Featured above is a plant-based protein powder smoothie from Vega One. I love this line of powders because you totally get what you’re paying for, and the labels are all very transparent. I do not like Whey protein, which cancels out many if not all of the major protein powders circulating social media. Whey is milk based and has been connected to skin imperfections, not to mention my slight intolerance to large amounts of dairy.
I’m going to be honest about Vega- it’s not going to taste like a milkshake. Hence the no milk part of plant-based. I use the Vega protein and greens, the energizer pre-workout, and the recovery powder. They don’t taste bad, they just don’t taste like dessert like so many other powders are now turning starting to. Personally, I don’t think something that is solely supposed to replenish you needs to taste like an ice cream sundae.
I feel as though I need the extra kick of protein powders and energizers for me to meet my daily protein quota as well as benefit my fitness goals. I would highly recommend this brand not only to vegetarians or those who have gone gluten free, but also those who want a low sugar option that doesn’t make your stomach upset or be the culprit of unwanted calories. I do have a shaker for all of these, do yourself favor and grab a shaker instead of doing the glass and spoon method.
As for a very simple recipe: (bear with me I’m not the best cook, but I love smoothies)
1 scoop vega one protein and greens
1 1/2 cups of non-dairy beverage (I like coconut milk or even a juice like apple or guava)
1 cup of frozen fruit (highly recommend a tropical mix!)
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Now getting onto other ways of getting that protein in.
- Lentils- 1 cup of cooked lentils is about 18 grams of protein! You can use lentils in a soup, use them as a base in bowl, or even as a filling
- The power of SEEDS: 3 tablespoons of hemp seeds means 10 grams of protein (sprinkle that magic on a salad) and 2 tablespoons of chia seeds is 4 grams of protein.
- Quinoa- this a great thing to add to recipes given it is a starchy protein, so it is has the carbs as well as about 8 grams of protein per half cup, and added fiber. *tip: fiber adds elasticity to your skin so stock up!*
- Nuts- to get about 8 grams of protein, you just need about a 1/4 cup. Simple enough. I’m not one to puts nuts in salads, so I’ll make my own trail mix to carry around. They make a great snack for long hikes.
- Tofu- And no it does not taste like cardboard. Tofu essentially tastes like whatever seasoning you add to it. One average serving is about 20 grams of protein. The possibilities for recipes are pretty endless. Tofu crumbles in tacos, tofu squares in stir-fry, veggie tofu sausage with your breakfast… there ya go.
- Protein peanut butter- this has been my personal favorite addition because peanut butter is awesome. GNC sells a line of high protein spreads, including the Nuts ‘N More peanut butter flavor. I like to put it on apples or organic rice cakes for a snack.
The best part about focusing on plant-based proteins when I’m not eating seafood is how I feel. My stomach doesn’t hurt, nothing needs to be fried to taste better, and I feel full but not bloated. I try to load up my plate with greens and foods packed with nutrients and I have certain motivations to do so. They all have really powerful benefits.
Vitamins and minerals from plants help your immune system, anti-aging in your skin as well as inflammation and clarity, and even energy and long-term health. A way I like to look at it is how you look and feel is reflected from what you EAT. So eat well and prosper.
I hope you found these ideas beneficial for your nutrition planning, and I’m excited to add more nutrition into my blogs and daily posts.
To see my love of photography, check out my instagram @kmzwicker for correlated posts!
Thanks for reading xx