In todays blog from our luxury facility in Ibiza, we are looking at plant based protein sources.
At the camp our nutrition plan is 80% plant based and 20% meat and fish – diary and sugars are also replaced with natural alternatives, such as almond/coconut milk. Why? Because we find with this type of nutrition, most people do not have any reactions or allergies to it and secondly, the plant based diet plan, (for example – unlike juicing for for 7 days) is easily transferable and sustainable in everyday life.
One of the key questions we often hear is” how does anyone get their protein sources from on a plant based diet?” Here are 14 sources to get you going on your journey towards health…
- Quinoa. This is a gluten free grain and is considered a carb. Its considered a starchy protein because it also contains fiber and protein too.
- Spiulina. This is a protein rich plant based protein, that can sometimes taste sweet and nutty.
- Chia seeds. These incredible seeds absorb water and turn food into a gel like substance, thanks to the soluble fiber content. They help boost the intake of omega 3s and are especially fantastic added to coconut milk and whipped together for a couple of minutes!
- Hemp seeds. Hemp seeds contain heart-healthy fats from mainly omega – 3 fatty acids. They are small in size and can be added easily to any recipe to boost protein content!
- Lentils and split green peas. Lentils and split green peas are a brilliant source of protein, carbs and fiber and considered a starchy protein.
- Nutritional Yeast. This yeast has large amounts of B vitamins and protein content and is cool for making dairy free sauces, dressings and much more!
- Different types of Seeds. Sunflower, sesame, flax and pumpkin are protein and mineral rich. Mix them into foods, shakes or smoothies for your improved protein daily intake.
- Nuts. Walnuts, cashews, pistachios, brazil nuts etc are rich in minerals, vitamin E, healthy fats and protein – but always consume in moderation!
- Different Types of Beans. Another brilliant source of protein, carbs and fiber – say no more!
- Tempeh. This is made from fermented soybeans and is firmer and chewier than tofu – it’s becoming more popular and is an excellent form of plant based protein.
- Natural Peanut butter. Delicious and a great way to get a hit of protein – peanut butter never goes out of fashion!
- Almonds. Containing protein, calcium and iron, almonds are also a good source of vitamin E. Like most nuts and the ones listed above, they must be eaten in moderation!
- Avocado. Avocado contains healthy monounsaturated fatty acids and lots of fiber…..as well as protein. Use on salads and put in protein shakes to thicken and full you up.
- Spinach. A superb source of fiber, protein, vitamins A, C, E, K and calcium. It must be in every salad you eat!
- Broccoli. This is packed with amino acids, vitamin B6 and also protein too.
So there you go…..15 incredible sources of protein in plant based foods. Make an effort to use one in each meal and feel the difference!
Rick Parcell
Strategic Intervention Coach
