If you are looking for alternative protein sources to meat, then check out these 9 vegetarian protein sources. It’s definitely something you’ll want to see!
How much protein does the average man need and what food sources contain the most protein?
These 2 questions are often misunderstood.
Most men are ill informed on what they actually should be eating to get a good amount protein, and where they can actually get their protein from.
For numerous decades, humans have regarded meat diets as the best and only source of protein available.
This can be co-incited with governments promoting the meat and dairy industry, and marketing by big corporations of their meat based products to the public.
There Are Meatless Protein Alternatives
By not eating animal protein and rather supplementing that with plant based proteins gives our bodies the opportunity to recuperate from the rigours of trying to digest meat based meal and allows for expansion of blood vessels.
And it’s also very good for our wallets!
Meat is pricey, no matter where you live.
The old thought process regards meat as the only source of protein, and teaches us that we can never build muscle without it.
So, if you don’t eat meat or dairy, then how will get your daily fix of protein?
Protein is essential for the building and repair of muscle fibres.
In basic layman terms, they are the building blocks of the body.
The average man needs 0.80g of protein per 1kg of bodyweight per day.
So for example, if you weigh 100kg, you will need 80g of protein per day!
It’s that simple.
Got me?
9 Vegetarian Protein Sources
Also see:
Proteins can either be complete or incomplete, meaning they either contain all the essential amino acids or just some. Human beings need 9 essential amino acids in their diet on a daily basis.
Check out this article for a more in depth explanation about amino acids and their function!
The big misconception amongst men is that only their only source of protein is red meat, chicken, eggs, fish and dairy which contains these 9 essential amino acids.
I am here to tell you that this NOT true, and I will show you a list of plant based alternatives that are overall much more healthier for you and much better for environment.
Even Harvard University agrees that vegetarian and vegan diets are healthier than meat based diets.
Benefits Of Eating Plant Based Proteins
There are many benefits that come with eating plant based proteins.
Some include, but are not limited to:
- Helps with weight loss
- Lowers blood pressure
- Improved gut health
- Cheaper grocery bill
- Anti-animal cruelty if this is something you are interested in
- Lower risk of heart disease and cancer
- More readily available
- Less risk of getting type 2 diabetes
9 Vegetarian Protein Sources You Need To Try
Below are 9 alternatives to meat you need to try at home.
They are packed with health, energy and all kinds of good nutrients.
And if done correctly, they really can taste flavorful.
Just pick a good recipe!
1. Quinoa
Protein per 100g: 14g
Complete amino acid
Recipe ideas for Quinoa: Quinoa is really easy to cook and can be complemented with vegetables and soya sauce to make a stir fry, or served as a cold quinoa salad with lentils, avocado and various salad ingredients of your choice.
2. Buckwheat
Protein per 100g: 13g
Complete amino acid
Recipe ideas for Buckwheat: Raw buckwheat and almond milk blended together makes for the perfect breakfast and can be kept in the fridge for a few days. It’s a good, health breakfast for those of you with limited time!
3. Pinto Beans
Protein per 100g: 21g
Incomplete amino acid
Recipe ideas for Pinto Beans: Pinto beans and brown rice combine well, giving you a complete amino acid compilation. Mexican dishes using pinto beans and brown rice are quick and easy make and are super tasty.
4. Peanuts
Protein per 100g: 26g
Incomplete amino acid
Recipe ideas for peanuts: Peanuts can easily be complemented with basically any dish. It’s cheap, healthy and can be stored for a long time. It can also serve as a great snack if or when you have those afternoon cravings.
5. Lentils
Protein per 100g: 9g
Incomplete amino acid
Recipe ideas for Lentils: Lentils are an easy replacement for meat in most dishes. Instead of having a curry with chicken or beef, you could supplement it with lentils. It’s also much cheaper than meat, and can be stored for long periods of time.
6. Chickpeas
Protein per 100g: 19g
Incomplete amino acid
Recipe ideas for chickpeas: The most common and well known use of chickpeas is hummus, but there are a lot more dishes can you make using chickpeas. Try adding it to a salad in its raw form!
7. Soy Products
These are in the form tofu or soya beans.
Protein per 100g: 80g
Complete amino acid
Recipe ideas for Soy Product: Tofu is the most common form of the soy product. It is great to be used in a stir fry instead of meat. With 80g of protein per 100g and a complete amino acid set, soy products give us the highest form of plant based protein source.
8. Brown Rice
Protein per 100g: 2g
Incomplete amino acid
Recipe ideas for Brown Rice: Brown rice should be your supplement for white rice whenever you cook any rice dishes!
9. Pumpkin Seeds
Protein per 100g: 25g
Incomplete amino acid
Recipe ideas for pumpkin seeds: Pumpkin seeds combined with spinach, avocado, feta and olive oil makes for the perfect salad. Loads of protein and very affordable!
How Do We Get A Combination Of Complete Amino Acids?
As you can see, I have listed 9 plant based alternative proteins above which are either complete or incomplete in amino acids. By combining different sources above you can get your complete base of 9 amino acids in each meal.
Here is one example:
Combine tofu with brown rice, lentils and peanuts for lunch and you have a complete amino acid intake.
Simple, isn’t it??!
As an active male myself, I know how important getting an adequate protein intake is!
One thing I have realized is that you don’t need to eat meat or dairy to get in your protein fix. Always remember.. Elephants and Gorillas are two of the biggest animals in the world… and they don’t eat meat which means their is no reason for you to have to eat meat in order to get your full protein intake!
So if you want to take a break from meat once in a while, then make sure to try out the above foods!
Cheers,
Will