Time and time again, we have listened to, watched and read innumerable podcasts, videos and articles about the importance of a certain amount of protein in our diets. Protein is known as the ‘building blocks of the body’ for a very important reason. It’s a myth that only buff individuals and men who are building up their muscles need protein. The fact is everybody needs to consume enough protein to sustain their physical health.
After a certain age, you experience loss of muscle and bone density. Strengthening muscles and bones through weight training and a high-protein diet is the only way to prevent frail bones and muscle loss as you age. And no, you do not need to consume eggs and red meat in every meal to supply your body with good-quality protein. If you are a vegan or vegetarian, you can meet your daily protein requirements with a few tweaks and tips about mindful eating.
Make sustainable changes to your eating habits and diet by incorporating these high-protein, plant-based food combinations in your diet.
7 Best high-protein, plant-based food combinations
1. Quinoa and lentils
You can obtain about 20 grams of protein with this plant-based breakfast meal. Half a cup of dry rolled oats contains about five grams of protein, one cup of soy milk will give you eight grams of protein, and two tablespoons of peanut butter contains about seven grams of protein.
3. Shelled hemp hearts smoothie
This vegan smoothie is packed with about 18 grams of protein. Make this smoothie by blending together one cup of soy milk (eight grams protein), three tablespoons of shelled hemp hearts (10 grams protein) and frozen fruits and berries of your choice.
4. Lentil soup and avocado toast
Ditch rice with lentils and go for an avocado toast instead. One and a half cups of lentil soup will give you 12 grams of protein. One slice of sprouted grain toast with avocado contains about five grams of protein which comes together to 17 grams of protein.
5. Buckwheat and edamame
85 grams of roasted tempeh contains about 18 grams. Pair it with one cup of roasted broccoli that roughly contains about three grams of protein. Serve it with brown rice and obtain close to 21 grams of protein.
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