If you are going vegan or are on a sugar intolerance diet plan, then check out the best ways to pack protein in your diet without meat or dairy.
1. Grains like quinoa, buckwheat and Ezekiel bread are all good sources of protein.
Add quinoa to your salad, substitute buckwheat for flour and skip white bread for nutrient-dense Ezekiel bread for sandwiches, and you will be packing in plenty of protein.
2. Seeds and nuts are also excellent sources of proteins.
Just a few tablespoons can help increase your intake of select amino acids. Throw chia seeds into your smoothie, make a pudding or add them to a bowl of oatmeal. Enjoy almonds tossed with your salad or spread nut butter on a slice of Ezekiel bread for a protein-packed snack.
3. Beans and rice are not just a perfect side dish; they also make a perfect blend of essential amino acids.
When eaten together, beans and rice are a complete source of protein. Enjoy the classic combination either Mexican style or as a Cajun main dish.
4. Tofu is a standard in many vegetarian diets for a reason.
The soy-base packs a powerful punch. Soybeans are another good way to get the protein-filled benefits of soy without the processing of tofu.
5. Seitan is an excellent substitute for meat; try it in your favorite Mexican or Asian dishes.
It is made of wheat protein, known as gluten, so avoid it only if you are gluten intolerant or have Celiac disease.
6. Other protein sources are peas, lentils and chickpeas.
They can be made into soups, added to salads or used to create dips. Peas and chickpeas also make good snacks if they are oven-dried and enjoyed as crunchy bites.
7. You do not have to eat all your protein at every meal.
By combining vegetable-based sources of protein into each day, you can get a complete protein package. Think in terms of Ezekiel bread for breakfast, nuts for a snack and seitan for dinner.