I can`t count how many times, people have asked me that over the course of the past 30 years as a vegetarian. And so, I thought I would adress the issue right now on my blog.
First of all, people don`t need half as much protein as they think they do...that is unless they are doing weight training to build muscle. In which case, they still need about half of what they believe to be true. Let me clear that up by giving you exact numbers. To find out how much protein you actually need, just multiply your body weight by .36. And if you are bodybuilding, multiply your weight by .50. Getting the protein you need...40-100 grams grams per day is very easy to get on a vegetarian diet and much friendlier on your body. "In fact, medical research shows that getting more than 30 percent of your calories from protein can actually harm you and put major stress on your kidneys, the organs that rid your bod of toxins."
So, here`s my Top 10 Sources of Vegetarian Protein to give you an idea of how easy it is to get your protein from plant based sources.
Number 1: Tempeh is the winner for top vegan protein, topping the chart at 41 grams. What exactly is tempeh you ask? Tempeh is made from soya beans just like tofu, but the beans are fermented much like cheese to create a totally different, chewier texture than tofu. Many people who are not big tofu fans love tempeh. You can use it for burgers, chilli, fajitas, barbecued shish kabobs, soups, sloppy joes, to name a few and it makes a mean vegetarian bacon. (Check out Isa Chandra`s Vegan with a Vengeance cookbook for the bacon recipe)
Number 2: Seitan: also known as wheat meat or wheat gluten. Even though it comes from wheat, it is not a carb, it`s a protein. It contains 31 grams per 3 oz! It resembles meat in look and can be made to taste like all kinds of meats, fish and seafood. The texture varies if it is baked, boiled or reheated in the microwave. The Seitan you can buy in airtight bags in the fridge section of health food stores is awesome however not available in small communities. To make your own is very easy, simply follow the instructions from teacher Sarah Kramer: http://www.vegfamily.com/vegan-cooking-tips/seitan.htm
Number 3: Soya Beans are next up for most protein in a vegan food source. They have 29 grams in one cup. You can buy them dry if you don`t mind soaking and cooking them for many hours but it`s so much easier to buy them pre-cooked in a can or as frozen baby soya beans AKA. Edamame They are good as a snack or can be used in recipes in place of peas; you can make a delicious Edamame hummus. See Sarah Kramer`s Vegetarian a Go Go for that hummus recipe.
Number 4: Lentils are the most practical, quick cooking and versatile bean. It helps that they are also delicious and contain lots of protein 18 grams per cup. Tons and tons of recipes are out there for lentils. Indian food features many meals based around lentils such as Dal, in soups as well as combined with vegetables in an aromatic sauce. You can buy the red lentils for quickest cooking, green ones for a meatier taste such as in Sheppard`s Pie. There are also the types of lentils you can buy in cans which are the green ones already cooked for you. Mash them up to make burgers or “meat loaves“ See The Conscious Cook by Tal Ronnen for amazing meat-like healthy recipes.
To Get the last Top 6 Vegetarian Protein Sources, go here: Vegetarian Protein Diet
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