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A plant-based protein diet focuses on obtaining protein from sources other than meat, poultry, fish, and dairy. Here's a detailed look at some key plant-based protein sources, along with their approximate protein content per 100 grams:

Legumes:

  • Lentils:
    • Approximately 9 grams of protein per 100 grams (cooked).
    • Lentils are versatile and can be used in soups, stews, salads, and curries.
  • Chickpeas:
    • Approximately 8 grams of protein per 100 grams (cooked).
    • Chickpeas are the base for hummus and can also be roasted, added to salads, or used in stews.
  • Black Beans:
    • Approximately 9 grams of protein per 100 grams (cooked).
    • Black beans are a staple in many cuisines and can be used in chili, burritos, and salads.
  • Soybeans (Edamame):
    • Approximately 12 grams of protein per 100 grams (cooked).
    • Soybeans are a complete protein source, meaning they contain all nine essential amino acids.

Soy-Based Products:

  • Tofu:
    • Varies depending on firmness, generally around 8 to 17 grams of protein per 100 grams.
    • Tofu is highly versatile and can be used in stir-fries, scrambles, and as a meat substitute.
  • Tempeh:
    • Approximately 19 grams of protein per 100 grams.
    • Tempeh has a firmer texture and nuttier flavor than tofu.
  • Seitan:
    • Very high in protein, roughly 25 grams of protein per 100 grams.
    • Seitan, made from wheat gluten, has a chewy, meat-like texture.

Grains:

  • Quinoa:
    • Approximately 4 grams of protein per 100 grams (cooked).
    • Quinoa is a complete protein source and a good source of fiber.

Nuts and Seeds:

  • It is important to remember that nuts and seeds also contain high levels of fat.
  • Almonds:
    • Approximately 21 grams of protein per 100 grams.
  • Chia Seeds:
    • Approximately 17 grams of protein per 100 grams.
  • Pumpkin Seeds:
    • Approximately 30 grams of protein per 100 grams.

Important Notes:

  • While these foods are excellent protein sources, it's essential to consume a varied diet to ensure you're getting all the necessary nutrients.
  • Combining different plant-based protein sources throughout the day can help ensure you're getting a complete amino acid profile.
  • It is important to remember that information relating to nutrients in food can vary slightly.

A well-planned plant-based diet can easily meet your protein needs and offer numerous health benefits.