.A high protein diet helps our body to gain muscle, lose body fat and we feel full for a longer duration.
A lot of people have the assumption that protein is only available in meat and non-vegetarian diet. But experts agree that a well-balanced plant-based diet can all the nutrients, fats, and protein that your body needs.
Here are the top 5 plant-based proteins that will help your body build muscle and increase your daily protein intake.
Tofu
Tofu which is made out of soybean provides your body the protein that it needs along with amino acids. It can be also cooked in various ways and is delicious if added to the right flavors. You can have scrambled tofu with bread, a tofu salad with different veggies, or a tofu sandwich.
100g of tofu has 8g of protein
According to a study by whitneyerd there’s also a ton of research shutting down the many claims against soy including reports that it has detrimental effects on fertility, thyroid health, acne, and PCOS.
Lentils
Lentils are one of the basic things can everyone can make and has lots of protein and taste delicious too. lentils also contain a great amount of fiber which can help maintain healthy bacteria within the gut.
They can be yellow, green, or black lentils, and adding a cup of lentils to your soup or salad, or rice will give you around 18 grams of protein.
Lentil soup during the winters will make you feel warm and full for a longer duration.
Kidney beans or chickpea
Kidney beans and chickpeas have a lot of protein and fibers which are required for our body.
You can beans and chickpeas to a salad or cook them with rice. You can make hummus from chickpea which you can add to your sandwich or as a dip for your chips.
According to the Cleveland Clinic of health, a full cup of beans and chickpea have around 14 grams of protein per cup along with 6 to 8 gram of fiber to keep you full. It also helps with your gup to keep it clean.
Peanut butter
Peanut butter is so versatile and filled with protein and good fats.
If you have 2 tbsp of peanut butter it will give you 7 grams of protein along with other nutrients mentioned in everyday health you can have peanut butter by itself or with bread. You can also eat it along with apples and carrots as a dip. The best way to have peanut butter is to add it to your morning with banana and spinach.
Vegan Protein powder
It used to be very hard to find vegan protein but these days with a lot of companies coming up with vegan protein it has made daily protein intake easy for vegan people.
One scoop of vegan protein powder can give you 20 grams of protein. Plant-based protein powder is a great way to increase your daily protein need. You can also refer to this article which will give you a review of a plant-based protein powder.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.
