Are You Getting Enough Protein?

Are you vegan?

If so, you have come to the right place. We are about to share with you some of the best plant-based sources of protein to ensure you are receiving the boost your body needs.

When it comes to how much protein you should eat daily it all depends on the person. To calculate how much protein you  should be getting daily you multiply your weight by 0.75. The answer will then be the amount of grams you need. (Example 60kg x 0.75 = 45g of protein per day)


Quinoa – 

A seed, which comes in white, black and red is a great source of protein as it will provide you with almost 4g of protein as well as contains amino acids. Quinoa is also a great alternative to carbohydrates such as rice and couscous.

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Pulses – 

A pulse is a edible seed that grows in a pod, they include; all beans, peas and lentils. They are low in fat and an extremely affordable source of plant protein and are great in soups.

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Tofu – 

Tofu, or bean curd, is derived from soya and just 100g of tofu provides 8g protein. The great thing is that tofu is extremely versatile as it can be cooked in numerous ways from baking to blending into soups to an alternative in a ‘chicken’ stir-fry.

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Nuts & Seeds – 

A great snack to ensure that you receive the right amount of protein and energy. You can grab them as an on the go snack or even add them to salads. You can also include peanut butter and nut butters as they are another convenient source of protein, just be sure to read the label to make sure it is 100% nuts and has no added sugars, salts or oils. One heaped tablespoon of smooth peanut butter can provide just over 3g of protein.

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Chai seeds –

Just one tablespoon of chia seeds will provide almost 2g of protein, and you can add them to anything, whether that be your breakfast, sprinkled over salads or soup. They also act as a replacement to egg in vegan cooking as they expand when soaked in water.

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Oats – 

Oats is also a complex carbohydrate, which provides a slow release of energy as well as an excellent source of protein as it is packed with 10g of protein per 100g.

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Rubies are you vegan or vegetarian, if so how do you meet your daily protein intake? X


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