How to Make Plant-Based Protein Meal
Protein is an essential part of the human diet and has many benefits, but most of us don’t get enough of it on a daily basis.
If you’re new to this type of diet or if you just want some variety in your diet, adding more plant-based protein to your meals will help keep you full, not only at dinner time but during the day as well.
We’ve compiled all the best tips and tricks to make sure that your protein intake is sufficient and delicious!
This can be one of your most important meals of day and so it’s crucial you give it just as much care as lunch or dinner.
Oatmeal is a fantastic way to fuel up in the morning while also staying within plant-based protein confines. As long as you avoid the quick oats, oatmeal can provide 10 grams of protein and keep you full until lunchtime (not to mention studies have shown that oatmeal eaters are less likely to gain weight over time).
Just make sure that when choosing your toppings, choose wisely! Try for berries or sugar-free syrups instead of chocolate chips, or peanut butter on whole wheat toast instead of jam.
Peanut butter is packed with calories but it’s actually a great source of plant-based protein. Add some flaxseed meal to your PB&J sandwich if you’re looking for an extra boost of fiber and omega 3 fatty acids, which research has linked to satiety levels later in the day.
Lunch is one of those meals that can be hard for vegans or vegetarians. Most packed lunches contain some sort of meat and no veggies or salad.
It’s easy to get stuck with boring, unsatisfying options when you have to avoid meat and most alternatives. Luckily, there are plenty of plant-based proteins that will keep you full throughout your workday.
Here are five ways you can make healthy protein sources that don’t involve animal products These lunches all provide at least 20 grams of protein per serving: enough to keep you feeling full without resorting to cheese puffs.
If you want even more variety, try making some tofu or tempeh at home—it only takes about 10 minutes in a frying pan!—and using it in sandwiches or salads for lunch.
For example, try pairing these quick-cooking items with hummus on toast, greens and cherry tomatoes on bread, chopped peppers and onions on whole grain crackers or sautéed zucchini noodles.
And if you really want to stick it to your coworkers who won’t stop talking about their steak fajitas from last night’s happy hour, consider bringing in leftovers from dinner instead!
Legumes and soy foods (chickpeas, tempeh, tofu) are high in protein, contain some good fat and generally have no carbs.
They’re perfect for people who eat meat but want to minimize their intake of saturated fat. Legumes are also inexpensive:
They’re some of the least expensive sources of protein available and have been shown to curb appetite better than animal protein does.
Beans and lentils tend to get higher ratings from nutritionists than other legumes because they have more fiber and less sodium (which can be a problem with processed beans).
But it’s important to note that not all plant proteins are created equal. Soybeans, for example, aren’t really a complete protein—they don’t contain all nine essential amino acids—and should be eaten in moderation by vegetarians or vegans who rely on them as their main source of protein.
People who consume plenty of whole grains and vegetables may not need as much soy as those whose diets lack these staples; however, if you choose to include soy products in your diet make sure you choose organic varieties whenever possible since most nonorganic soy is genetically modified.
As with any food choice, it’s important to consider how much you’re eating overall—and how many calories that serving size contains—before deciding whether plant proteins are right for you.
The best way to ensure that you stay full throughout your day is by eating something small but filling every three hours or so.
No matter what meal plan you’re following, opt for fresh fruits, vegetables, whole grains and high-protein snacks between meals. Snacking like that will keep your blood sugar level constant and help you avoid overeating at meals—and it will also help prevent unwanted snacking later in the day.
We love these protein bars as a satisfying option when we’re on the go! They come in lots of different flavors too! And they’re packed with 15 grams of plant-based protein per bar.
Here are some other great snack ideas:
- 1/2 cup almonds (8 grams)
- 1 medium apple (4 grams)
- 1/2 cup hummus (5 grams)
- 1/2 cup edamame (9 grams)
- 3 cups air popped popcorn (4.5 grams)
- 8 large strawberries (1 gram)
- 5 large olives (1 gram)
- 5 dried apricots(3grams).
Just make sure to always read labels because sometimes dried fruit can be higher in sugars than you might think! If you want more information about plant based diets and how they work check out our post on how many carbs should I eat per day?
Having dessert after dinner is very popular. People like ending their meals with something sweet, but it’s not always easy to make dessert fit into your weight loss plan—especially if you’re trying to lose weight fast.
It turns out that desserts don’t have to be off limits on a diet, but we have to stick close by when we make them. These recipes are packed with flavor and can help you satisfy your sweet tooth while cutting calories