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 priortise fat loss over muscle loss, keeps us fuller for longer and may slow hair loss! 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:
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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.
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Lentils - Packed with protein, approx 18 grams per cooked cup, and they’re also high in minerals like folate, manganese, and iron.
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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.
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Chickpeas - A single cup of chickpeas provides you with around 15-18 grams of protein. They also have a healthy dose of fiber, complex carbs, various minerals like iron, folate, potassium, manganese and phosphorus.
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Nutritional yeast - With a cheesey taste, this is a great option for vegan seasoning or a cheese alternative.
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Green peas - Peas are cool because in one serving you get a dose of fiber, thiamine, folate, manganese, and vitamin A, C, and K needs.
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Soy milk - Made from soybeans this is an excellent alternative to cows milk. Make sure to choose unsweetened soy milk to avoid unnecessary calories.
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Nuts - Aside from being high in protein, all kinds of nuts are also high in fiber and healthy fats. Just be sure to choose raw, unbalanced nuts as these are healthier.
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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!
Check out our latest WLS-friendly plant-based recipes here.