PROTEIN in the VEGAN DIET 💪 Best sources & recipes 👈
Hello!
Today, I will tell you how to compose a vegetarian diet (without meat and fish) and vegan diet (without meat, fish, eggs, dairy and honey), to be sure, that we will provide ourselves with the necessary dose of protein.
WHO recommends that 8% of the energy we consume comes from protein. In fact, now people eat it much much more. The daily requirement of an adult is between 45 - 55 grams of protein per day.
To ensure the proper supply of vegetable protein, meals are best composed on the basis of 3 product groups:
1. Legumes:
- soy and soy products: tofu, tempeh, soy milk
- chickpeas
- varieties of peas
- varieties of beans
- varieties of lentils: red, green, black
- peanuts
2. Whole grain cereals:
- bread and whole-wheat pastries
- groats, flakes and flours: buckwheat, millet, barley, bulgur, maize, spelled, oat, rye, wheat
- varieties of rice
- amaranth
- quinoa
3. Seeds and nuts:
- sunflower, pumpkin, linseed, chia, sesame
- almonds, walnuts, hazelnuts, cashews, brazilian, macadamia and others
What else is a good source of vegetable protein?
Algae (chlorella, spirulina) and seaweed - They contain about 70% of wholesome protein and a lot of minerals: calcium, iron, potassium, sulfur, iodine, as well as trace amounts of other elements, including manganese, selenium, zinc and silicon.
So, what to eat for a vegan dinner?
1. Brown rice with red beans, in a burger or burrito
2. Soy stew with barley
3. Buckwheat pancakes with red lentils, fresh spinach and walnuts
4. Chickpeas "meatballs" in tomato sauce with corn noodles
5. Quinoa & tempeh with spinach salad
6. Creamy chickpeas soup with rye bread
7. Rice noodles with smoked tofu & peanuts
8. Beetroot, sweet potato & red lentils stew with buckwheat
9. Quinoa & black lentil salad
10. Veggies & tofu skewers with brown rice
Bless you!
Moni 😍
Nice proper menu in a vegan diet. I'm hungry already
I'm happy that you like my vegan menu ;)) Enjoy!
Haha I don't like it, I love it! Thanks
All your dishes look sooo amazing and nutrient. This way it's easy to get enough protein!
Thank you a lot!
Yes, I think that the protein deficit in a vegetarian diet is often a repeated myth.
👍🏻
How can a doctor tell, that his patient doesn't suffer from protein diffiency?
He walks into his office ...
😉
Thank you very much for valuable comment!
Where are you from? I think that the reduction of meat in your country will make its inhabitants healthier. I hope you find tasty recipes on my blog.
I am from a town called Villa de Cura, in the state Aragua-Venezuela. and then if the only positive side of what happens here is that I have learned a lot about alternative food, and about vegetarian food,;) I will surely integrate your good recipes into my diets.
Great piece. A perfect response to those who think that vegan recipes are dull and uninspiring. You can eat healthy food and enjoy it. Vegan diets are much more than just heaps of boiled cabbage.
Exactly!!! 👍
Love this post! People are fussing way too much about protein, if you eat enough food (=calories), you'll most likely get enough protein as well. I've noticed that there are plenty of people who think that protein is exclusively found in animal products. Seriously, for instance, some people are chocked to know that there's 14 grams of protein in 100 grams of rolled oats. Anyhow, great post, it's great to spread the awareness! 😊
Thank you so much for comment! 😊
Exactly, it's about spreading awareness, because although so much is said about the vegetarian diet, people are still afraid of it.
Excellent publication! If you want to know about nutrition, I invite you to read my blog :)