If you are gravitating toward a more plant-based diet, but wondering whether you'll get enough protein, read on!
Protein is King following weight loss surgery. Getting plenty of it helps to prioritise fat loss over muscle loss, keeps us fuller for longer and may slow hair loss! If you want the full why, protein: what is all the fuss about? spells it out. Usually we think of protein as meats, fish, and dairy, but there are *plenty* of plant-based protein options too, check 'em out.
Here are 10 of the best plant-based sources of protein:
- Tofu and tempeh. Both are made from soybeans but in different ways. Both contain around 17-20 grams of protein per 100 grams and both can be used as meat alternatives.
- Lentils. Packed with protein, approx 18 grams per cooked cup, and they're also high in minerals like folate, manganese, and iron.
- Oats and oatmeal. Eating oats is an easy and delicious way to add protein to any diet. They can also be ground into flour and used for baking.
- Chickpeas. A single cup of chickpeas provides you with around 15-18 grams of protein. They also have a healthy dose of fibre, complex carbs, various minerals like iron, folate, potassium, manganese and phosphorus.
- Nutritional yeast. With a cheesy taste, this is a great option for vegan seasoning or a cheese alternative.
- Green peas. Peas are cool because in one serving you get a dose of fibre, thiamine, folate, manganese, and vitamin A, C, and K needs.
- Soy milk. Made from soybeans this is an excellent alternative to cow's milk. Make sure to choose unsweetened soy milk to avoid unnecessary calories.
- Nuts. Aside from being high in protein, all kinds of nuts are also high in fibre and healthy fats. Just be sure to choose raw, unsalted nuts as these are healthier.
- Chia seeds. Chia seeds definitely deserve their spot on the list of top plant-based proteins and they're incredibly versatile too, thanks to their mild taste and ability to absorb water and form a gel-like substance.
- Spirulina. A type of blue-green algae that is bursting with nutrients and just two tablespoons provides you with 8 grams of protein. You can buy spirulina as a tablet or a powder you can mix into smoothies and soups!
Hitting 60 to 100g a day on plants alone takes a bit of planning, so it is worth reading all your protein Qs for how much you actually need, and 10 easy-peasy ways to top up your protein when you fall short.
For a meat-free dinner that does not feel like a compromise, our slow cooker cauliflower tikka masala uses cashews and coconut milk to do the heavy lifting.
Check out our latest WLS-friendly plant-based recipes here.