GETTING PROTEIN ON A PLANT-BASED DIET:

Soy-Free Edition

Quinoa

• Quiona is a “complete protein —provides all of the essential amino acids

• One cup of quinoa contains 8 grams of protein.

• It is a starchy protein: full of iron, magnesium, and fiber.

• It’s consistency makes it a great substitute for rice

Chia

• Chia seeds have some extraordinary properties.

• Whopping 4 grams of protein in just 2 tablespoons of seeds

• Very high in soluble fiber:

• When soaked in water, the seeds turn into a gel substance that is:

• a great natural thickener

• an egg substitute in baking

• a base to a pudding-like dessert when mixed with almond or soy milk.

Nuts

• Most nuts are very high in protein.

• Almonds and pistachios are the most beneficial — they have the highest amount of protein compared to saturated fat.

• On average, a quarter cup of nuts can contain between 7-9 grams of protein.

• Nuts iare extraordinarily versatile, & can be added to almost any meal with little to no preparation.

Buckwheat

• Source of complete protein

• Relative of rhubarb (not actually a wheat)

• Usually ingested as: soba noodles, flour made from the seeds, or oatmeal-like breakfast food made from the kernels

• 1 cup of cooked buckwheat produces 6 grams of protein.

Beans

• Beans are a starchy protein & great source of carbs and fiber

• Provide a similar protein content to most meats - - they average 15 grams of protein per cup of cooked beans.

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