Iron Lab Strength and Conditioning | Personal Training and Fitness in the West End, English Bay | Vancouver

How to get enough protein: Adding plant based complete proteins

A common question we’re asked by clients is how much protein should they be having, and how to get it. Each person is different, they have different goals and different lifestyles and therefore, an individual’s protein intake can vary from the next person. HERE is a link to a protein intake calculator that asks those questions so you can find out what you should be aiming for. Protein comes from many sources, and a great source can be from plant based complete proteins.

As for the how, there is the common method of having sufficient animal protein in your diet such as chicken, fish, beef, pork and eggs. This is fine and works well for most, but we are still seeing the common pattern of people not quite hitting their daily protein goals. How much chicken is too much chicken?!

Yes, meat and eggs are great sources for complete proteins, but you don’t have to overload on animal proteins to get your adequate daily protein intake. Some of the easiest ways to get protein into your diet is just by being mindful of your plant consumption and combinations!

Here are some simple plant-based foods you can add to your diet to increase your protein intake:

 

SOY

tofu plant based protein

Tofu – 12g per ½ cup

Tempeh – 15g per 3oz serving

Edamame – 17g per 1 cup

Soy milk – 8g per 1 cup

 

 

DID YOU KNOW – the firmer the tofu, the higher the protein content

QUINOIA

8g per 1 cup cooked

Full of nutrients like fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice.

soba noodles plant protein

BUCKWHEAT

6g per 1 cup cooked

Buckwheat isn’t actually a wheat at all, but more like a rhubarb. Soba noodles are a great source of buckwheat. You can also use buckwheat flour in your baking, or cooking the kernels the same way you would oatmeal.

Buckwheat is crazy healthy: Some studies have shown that it may reduce blood pressure, lower blood cholesterol, and control blood glucose levels. Trusted Source

 

RICE AND BEANS

8g per 1 cup

Rice and beans are both incomplete, plant-based proteins that, when eaten together form a complete protein. Eating rice and beans in together can provide you with a good amount of complete protein, fiber, carbohydrates and other nutrients. You can also use chickpeas or lentils instead of beans for a similar effect. (Source)

HUMMUS with WHOLE WHEAT BREAD

7g per 2tbps of hummus and 1 whole wheat pita

The protein found in whole wheat combined with the protein in chickpeas forms a complete protein, similar to combining rice and beans.

HOME MADE HUMMUS:

1 can chickpeas

1 clove garlic

3 or so tbsp. of olive oil

Dash of water

Salt, pepper and cumin to taste

Add all ingredients together and blend!

Home-made hummus tastes much better than the packaged store bought, it’s cheaper, and it’s way healthier for you! No additives or fillers!

Get it done!

plant based protein wrap

Vegan Protein Burrito

An easy way to combine a bunch of the above ingredients is in a wrap! Beans, quinioa, rice, etc can easily be added together. Grilled for a warm burrito finish!

This wrap has black beans, home made hummus, and a whole wheat wrap making it a great source for plant based complete proteins. It also has avocado, yams, spinach and hot sauce! Super tasty, super easy.

Hope this post has encouraged you to think mindfully about the amount of protein you’re giving your body daily, and some alternative ways to get it.