Your Guide To Phase 2 and 3 Vegetarian Proteins
Beans/Legumes (Vegan)There is some debate as to whether, exactly, chickpeas and lentils should be classified as bean or not, as well as to where a pea ends and a bean begins, but they're certainly all in the broader category of legumes!Beans are high in both soluble and insoluble fiber, and they're also a great source of micronutrients like zinc, folate, and iron. Depending on the type of bean you choose, a hundred gram serving will have between 7 and 20 grams of protein, up to 40 percent of your daily value!
Tofu (Vegan)Tofu is made from condensed soy milk, which is itself made from the supremely healthy soybean. This means that like it's beany ancestor, it contains all nine amino acids that make a complete protein. Most soybeans grown in the US are genetically modified, which shouldn't affect their nutritional or health profile; but you could always seek out an organic brand if you're at all concerned by the prospect of meddled-with food.
Though a hundred gram serving of tofu contains only 70 calories, it contains 8 grams of protein and substantial amounts of manganese, calcium, selenium, and phosphorus. Tofu's high isoflavone content also means it might reduce your risk of serious illnesses like heart disease, cancer, and diabetes.
This superfood is another complete protein source. A three-white one-yolk serving gets you about 13.5 grams of protein for only about 100 calories, as well as substantial doses of vitamins A, D, E and K and critical antioxidants lutein and zeaxanthin. The relatively high fat content of eggs also means that they can help you absorb more nutrients from the veggies you eat as well!
123Diet Protein PowderLuckily for the vegans out there, the 123Diet has recently released two delicious flavors of vegan protein powder! Along with organic sprouted rice protein, it also contains the superfood fiber inulin and gut-healthy resistant starch, meaning it's a quick and easy protein option for the sort of folks who are always on the go. also contains cacoao seed powder, meaning. A few teaspoons are all you need for a serving, so a best value bundle 800 g container should last you quite a while. 123Diet protein powder comes in both chocolate and vanilla flavors. It also mixes well with coffee, tea, or a sweet-friendly spice like mint or cinnamon if you're craving something with a somewhat stronger taste.
CheeseThough cheese is a pretty good source of protein, it's one that gives you far less bang for your calorie buck than your other non-meat options, and one that comes with a hefty dose of fat, cholesterol, and sodium.
A hundred gram serving of cheese would have around 25 g of protein but about 400 calories, far more than a serving of eggs or most types of beans. A better idea would be to mix a few spoonfuls or a slice or two of cheese with one of the other veggie protein options above!
Cottage cheese is made by draining rather than pressing whey during the cheese-making process, allowing some whey to remain in the final product. Then, cream is added to create cottage cheese's signature liquid-like consistency.
Cottage cheese is a more reasonable dairy option to use as the centerpiece of a vegetarian meal than conventional cheese; a hundred-gram serving will have just under a hundred calories, but a full eleven grams of protein.Cottage cheese also works great as a substitute for mayonnaise or sour cream in recipes, or a decadent-tasting accompaniment to a snack of veggies or melba toast. Plus, a sprinkling of spices is all it takes to turn cottage cheese into a delicious dip!
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