Getting enough protein when eating a plant-based diet is perceived as a challenge, especially when you’re working out regularly and attending Bar Method classes. It’s a valid concern since protein is critical for ensuring your body is growing, developing, and functioning properly, but it’s not as hard as you might guess.
Professional athletes like football players and ultra runners prove everyday it’s totally possible to thrive when eating a plant-based diet. And, if they can do it, so can you!
There are many plant-based sources for protein out there. Proteins can be found in things like walnuts, pumpkin seeds, tahini, and even potatoes. If you’re eating healthy, you’re likely getting a good amount of protein in your plant-based diet already.
That said, there are some foods that will really deliver the protein (and the essential amino acids that make up protein) you need in spades. Include these foods in your diet to ensure your protein intake is sufficient:
- QUINOA: Full of fiber, iron, magnesium, and manganese, quinoa is a quick and easy way to get the amino acids and essential nutrients.
- BUCKWHEAT: Actually a plant, this relative of rhubarb is the main ingredient in soba noodles. The best part, buckwheat is super versatile, try using it for pancakes or in chili.
- SOY: The go-to protein source for many plant-based eaters, soy comes in a number of forms. Try adding tofu, tempeh, or natto to your meals. Helpful hint: the harder the tofu, the higher the protein content.
- EZEKIEL BREAD: Bake wheat, barley, beans, lentils, millet, and spelt together for an outrageously nutritious bread choke full of protein.
- MYCOPROTEIN: A fungus meat substitute, mycoprotein is packed with complete protein. For the strict vegans out there take note: sometimes the mycoprotein mixture is held together with egg whites so make sure to read the package before purchasing.\
Looking for a few protein rich combinations?
- RICE AND BEANS: One of the most well known protein substitutes, rice and beans have approximately the same protein value as meat. For variety, swap in lentils or chickpeas.
- HUMMUS and PITA: Whether you make your hummus with chickpeas or other legumes, this is a nutritious and delicious combo.
- SPIRULINA + GRAINS or NUTS: might not be on your radar yet, but it should be. Mix spirulina with grains, oats, nuts, or seeds into bars or smoothies.
- SEITAN with SOY or TAMARI: Quick warning: seitan is made by mixing gluten with herb, spices, and a liquid, so if you have celiac disease, skip this one. But, if your body is a-ok with gluten, give this a try.
- PEANUT BUTTER and WHEAT BREAD: a classic that’s always a good idea! Mixing legumes with grains is the no fail way to get the protein your body needs.
And, if you’re looking for a bit more convenience and assurance that you’re getting the right amount of plant-based protein, Purple Carrot is the way to go!
Purple Carrot’s is the delicious, healthy, and convenient way to eat more plant-based dishes that are packed with what you need to maintain your health. Each week Purple Carrot offers at least 3 meals that contain 20+ grams of protein. Talk about getting your energy-up for barre class! To learn more about Purple Carrot, visit our website or social.