The Best Plant-Based Protein Sources
One of the most common questions and debates about a plant-based diet is the lack of protein. Society has been conditioned associate meat as the only source of protein. Now with more information and resources, we can open our minds and perspective about various protein sources and other aspects of the infamous nutrient.
Protein is a nutrient found in food made of amino acids. It is essential for cell structure and function.
Emphasis on heavy protein consumption and a lack of attention to the other macros is not a balanced diet. What about the rest of the nutrients from healthy sources of carbohydrates and fats? Instead, there should be an emphasis on eating balanced meals without meat in every dish.
The association of protein and meat has led to overconsumption and caloric surplus: an abundance of calories that exceeds the number of calories burned.
Weight gain is one of the most common effects of an unbalanced diet. Weight gain and little to no exercise increase the risk of implications such as heart disease, diabetes, hypertension, and more. A meal should always be balanced - even with a plant-based meal. Of course, life gets busy, time flies, and making a change can be a challenge, but you got it!
Here is an example of 3 balanced meals with different diets/lifestyles.
MEAT
Lemon Baked Chicken, Wild Rice, Brussel Sprouts
SEAFOOD
Jerk Air-fried Salmon, Roasted Potatoes, Honey Balsamic Salad
PLANT-BASED
Roasted Butternut Squash, Lentil and Chickpea Stew, Avacado Slices
All three meals have a balanced serving of each macronutrient: healthy sources of carbs, protein, and fats. Each meal also incorporates flavor, color, and texture - the best trio.
Successfully thriving in a plant-based lifestyle requires creativity, knowledge, and innovation. It is vital to unlearn old habits to relearn new foods, ingredients, and cooking methods. Living a plant-based lifestyle is not as complicated as people make it (neither as expensive as you may see). Similar to any journey, it takes time and a few mistakes, but if it's something you want to do, you will.
Eating/doing too much of the same thing will leave you bored and never anticipating dinner time. It is easy to fall into this pattern when being plant-based. When you find something that works for you, there is a tendency to be repetitive; do not fall into this trap! Always switch up and keep it fresh. Most (processed) plant-based proteins contain harmful and redundant ingredients with low nutrient density.
The first thing people may think of when they hear plant-based protein is beyond meat, tofu, and black beans. Those are the most common plant-based options when you go out or in grocery stores. Options for meatless protein are unlimited. Even though black beans, beyond meat and tofu, are easily accessible, many more options are just as easy to find and soft on the pockets.
Here are a few of my favorites:
Lentils, Chickpeas, Green Peas, Black Beans, Black Eyed Peas, Quinoa, Farro, Nuts/Nut Butters, Flax, Hemp, Chia Seeds
*TIP: Buy your beans and legumes dry, cook and bag them up and store them in your freezer. (opt for reusable bags/containers)
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