Monday, August 7, 2017

Meatless sources of protein!

Sometimes your body might feel the need for a little less meat and more veggies. I have hit this stump in my nutrition that feels that way. I am a meat eater and recently have been doing a lot of research on digestion especially with having a gluten intolerance / sensitivity. With all these "diets" out there, it's hard to find one that suits your needs unless you try it. However, many diets are meat focused for protein sources.

Knowing that meat isn't a grain but the animal might have been consuming grains as part of their diet, I have been trying to add in more veggies that are higher in protein sources, wild caught fish, healthy fats from oils, seeds, and nuts plus adding in some greek yogurt.

There is not a one size fits all approach to your nutrition. You can and should experiment often with your diet to see what really fits your personal needs the best. I did some research on plant based foods to add in so I wanted to share!
-Chia seeds
They are packed with fiber, protein, and omega-3 and omega-6 fatty acids, vitamins A, B, E and D, and minerals including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine. Just 2 tbsp of chia seeds packs 6g of protein, which you can mix into hot cereal or smoothies, stir into Greek yogurt or cottage cheese, add to baked goods, or sprinkle onto veggies or a salad for increased protein and omegas which are heart healthy.

-Ezekiel bread with sprout grains
This bread has 4-6g of protein per slice. Ezekiel bread contains no flour and is made up of a mixture of grains and legumes, namely: organic wheat, millet, barley, soybeans and lentils (all sprouted). The sprouting process enhances the nutrient value of the grains, making the vitamins and minerals more easily digestible. It's kept frozen and that is where you can find it in your grocery store.

-Chickpeas
They contain about 6g of protein per ½ cup serving. They’re also rich in dietary fiber and the mineral manganese, which helps with the development of bones and carries out chemical reactions important to your metabolism. They’re a great source of vegetarian protein and can help boost the overall protein content of most meals.

-Broccoli and asparagus
A single cup of asparagus contains 5g of protein and provides an excellent amount of potassium.Plus, it’s one of the top plant sources for vitamin K and is a natural diuretic. Broccoli has about 3g of protein per cup, which is not quite as much as asparagus, but it’s still a fibre-dense, micronutrient-rich veggie that has over 100% of your daily vitamin C and K needs.

If you are looking to sneak some of these into your meal plan, not only are you increasing your veggie consumption but you are also increasing your overall fiber intake that could be an issue in your digestion.

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