These high-protein vegan recipes are examples of where you can get plant-based protein. Overall it is an excellent article and answers most oft asked questions.
Too much emphasis on protein?
Current marketing trends place far too much emphasis on protein. The fact is that a vast majority of Americans get plenty of this macronutrient regardless of which diet they follow.
However, there are situations that may require certain individuals to pay a bit more attention to their protein intake.
Athletes need more protein than those who live sedentary lifestyles—about 1.2 grams of protein per kilogram of body weight as opposed to the average 0.8 grams/kilogram. Other health conditions or goals may also up a person’s daily protein quota for a certain period of time.
All whole foods contain some amount of protein.
Vegan meals can pack on protein just as well as animal-based meals, and these meals can be more varied than scooping plant-based protein powder into everything (though that works, too). Here are all your plant-based protein questions answered plus 10 high-protein vegan recipes to hit your macros every day.
How much do you need?
The USDA’s Recommended Daily Allowance is 0.36 grams of protein per pound of body weight. To calculate your protein needs, multiply your weight in pounds by 0.36, and the result is the number of grams of protein you need each day.
For example, a 130-pound woman should aim for 46.8 grams of protein per day, and a 170-pound man should aim for 61.2 grams of protein per day.
Note: this formula is designated for the “average” individual—someone who may exercise on occasion but not at high intensities nor a majority of the week.
Recipe picks
From Women’s Health
Women’s Health is also getting in on the action too with 12 Plant-Based Meat Substitutes You Need To Stock Up On ASAP, Per Experts »
Tempeh
Women’s Health says this about tempeh:
“Not to be confused with tofu, tempeh is made of fermented soybeans. The result is a thick, loaf-like substance that tastes delicious sliced in sandwiches, cubed in salads, or sizzled and smoked on a pan in place of bacon strips.”
“It’s a complete protein, and the fact that it’s fermented helps maintain healthy gut bacteria. It’s high in calcium, which promotes strong bones, and contains antioxidants, which helps ward off a variety of diseases. Tempeh is also rich in isoflavones, which may help fight certain cancers, Shapiro says, while its high manganese levels might help regulate blood sugar and, again, promote bone health.” More »
Tofu is cool; but tempeh is the coolest!
Also from VegNews.com
How to Get Calcium on a Vegan Diet »
How to Get Iron on a Vegan Diet »
and
20 Best Tempeh Recipes That Put Tofu to Shame at Insanely Good Recipes »
We know the above is so different to what you may be used to, that you cannot imagine ever really liking tofu or tempeh. Once you learn to handle it properly, you will have some great meals with it.
Featured Image: Insanely Good Tempeh Recipes »
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