The Prophet loved meat but did not over-indulge in it. During the time of the Prophet the wealthiest people ate meat at most once a week.
“BUT WHERE DID THEY GET THEIR PROTEIN FROM?!” you ask in bewilderment. There are plenty of plant-based foods that are rich in protein, low in fat, and easier than meat to digest. Quinoa, spinach, beans… list goes on and on.
What kind of plant-based protein-rich foods do you love?
Protein: 4 grams per 2 tablespoon serving
Chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Chia is also a powerhouse of iron, calcium, zinc, and antioxidants, but the best thing about these little seeds is that they form a goopy gel when combined with milk or water. This makes them fantastic for making healthy puddings, or thickening smoothies.
Protein: 10 grams per ½ cup serving (firm tofu), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto).
Protein: 7 grams per 1 cup serving
One of the simplest, cheapest, and vegan-est meals in existence is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Put ‘em together, and whaddaya got? Protein content on par with that of meat. Subbing lentils or chickpeas for beans produces the same effect. These meals are a great way to load up on protein and carbohydrates after an intense workout.
5. Hummus and Pita
Protein: 2 tablespoons spirulina = 8g protein
Spirulina is incredibly protein rich, it’s one of the few sources of plant-based proteins that are mostly protein by dry weight, about 70%. It’s deep blue-green in color and changes everything you mix with it that color green. A great addition to your post-workout smoothie. (But beware of ingested from an unknown source).
Protein: 1/4 cup nuts = around 7-9 g protein
Nuts such as almonds, walnuts, cashews, pistachios, and more are not only rich in minerals, Vitamin E, and healthy fats, but also protein rich.
Protein: Cooked spinach contains 5.3 g of protein per cup.
What is your favorite source of plant-based protein?