Vegan, vegetarian or you simply want to reduce your consumption of meat? This guide can help you to increase your plant based protein varieties and inspire you to rustle up some hearty meals.
Chia seeds are a great source of protein, omega 3 and fibre.
They can be used as a thickening agent due to their ability to absorb water. e.g in smoothies, porridge or in energy bars. They are often used as an egg replacement in vegan meals.
2 tablespoons = 4g protein
Quinoa is a seed that is not only a source of protein but also starchy carbohydrates and fibre.
As quinoa is gluten free it can be used in replacement of pasta or noodles. You can buy it pre cooked or dried. It is great when added to patties/ burgers or as a source of carbohydrate in a salad.
1/2 cup cooked quinoa = 7-9g protein
Lentils are a great source of protein, carbohydrates, and fibre.
They are a great addition to soups, stews and salads and can be bought dry or pre cooked for convenience.
1 cup cooked lentils = 18g protein
Chickpeas provide protein, folate, and a wide range of vitamins and minerals.
They can be added to soups, smoothies and curries. If you like condiments, you can make your own hummus using chickpeas, lemon, olive oil and tahini.
1 cup = around 14.5g protein
5. Nutritional Yeast
Nutritional yeast is high in B vitamins and protein.
It’s great for making dairy-free sauces, dressings, and sprinkled on top of salads, chillis and quinoa.
3 tablespoons = about 12g protein
Although there are different types of peas, they are a great source of protein and fibre. The health benefits associated with pea protein have lead to a range of pea protein supplements being released. Peas can be added to salads, soups, stews and curries to add some colour and nutrients.
One cup of cooked peas = about 8.2g protein
These plant based sources of protein also provide a range of other nutrients including fibre, vitamins and minerals. Plant based protein sources are not only healthy for you but also for the environment.
Small steps can make a huge difference. Meat free Mondays is a great place to start!
Minerals and trace elements have a wide range of functions in the body. Insufficient amounts of micronutrients can impact our energy levels and health. Due to the reduction of nutrients in food available to us it is beneficial to consider supplementation. Cellnutrition Quinton provides 78 minerals and trace elements and in the correct proportions so that each element can work optimally.
If you are following a plant based or vegan diet, it is beneficial to supplement with an Omega Oil. Omegabiocell369 is a 100% plant based oil providing the highest concentration of omega 3, 6 and 9 to deliver the optimal ratio of omega 3: omega 6 (3:1). Omegabiocell369 is created using a unique bioester technology. This provides the fatty acids in ethyl ester form so more of the fatty acids can be used by the body and stay in the body for longer to exert their beneficial effects. The bioester technology enables removal of all contaminants and pollutants which may be present in vegetable oils.