plant based eating ; 

the guide to completing proteins 

If you are following or are planning to adopt a plant based eating style, you likely have been asked something along the lines of “....but….. Where will you get your protein????” 

uhhhhm…… 

tofu, beans, legumes, nuts, seeds, whole grains, veggies, tempeh, quinoa, soy products… must i continue?  

there are 20 amino acids - the building blocks of protein - that the body needs in order to create the proteins to build and maintain muscle and other tissues in the body. 11 of those the body makes itself while 9 we get from the foods containing protein in our diet.

the problem surrounding plant-based proteins is that unlike animal proteins, plant based proteins typically do not contain all 9 of the essential amino acids needed to make a complete protein. many plant based protein sources lack a complete amino acid profile, meaning that in order to ensure that the body is getting what is needs to build a protein to support the maintenance of muscle mass, satiety, growth and repair of body tissues, maintaining healthy weight and body composition, among many other benefits, we have to pair these foods with foods that contain what is missing.

so how do i complete my proteins following a plant based diet?? 

Seitan.

• lacks lysine. eat with lentils, beans, nuts or seeds for a complete protein.

Tofu, tempeh, soy milk and edamame.

• all are soy based, which is a complete protein. If drinking soy milk, ensure there is no added sugars.

Nutritional yeast

• complete protein, can be sprinkled on popcorn or cooked foods for a cheesy flavor.

Lentils

• lacks methionine. high in fiber. eat with spinach, egg or whole grains to make a complete protein.

Beans

• lacks methionine. Eat with rice for a complete protein

Hemp & Chia seeds

• high in fiber & omega 3 fatty acids. eat with plain, low-fat yogurt for a complete protein.

Oats

• low in lysine. add dehydrated apricots, bananas, figs or peanut butter for a complete protein.

Nuts

• great source of fiber & healthy fats. lacks lysine. Eat with cheese or quinoa for a complete protein.

while following a plant based diet healthily takes planning and careful thought. it can be done with the right knowledge. if you need further guidance, reach out today!!

& dont forget to check out the blog for recipes :)