Plant based protein

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MensEtSalvere2013
MensEtSalvere2013 Posts: 230 Member
in Food and Nutrition
What are some good plant based proteins? I am looking to vut some meat out of my diet.

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  • perfect_storm
    perfect_storm Posts: 326 Member
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    Chick peas, black beans, lentils.
  • mazzasweet
    mazzasweet Posts: 266 Member
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    A great list I found via food matters:

    • 1 avocado - 10 grams
    • 1 cup broccoli - 5 grams
    • 1 cup spinach - 5 grams
    • 2 cups cooked kale - 5 grams
    • 1 cup boiled peas - 9 grams
    • 1 cup cooked sweet potato - 5 grams
    • 1 cup soybeans - 28 grams (1 cup tempeh - 30 grams)
    • 1 cup lentils - 18 grams
    • 1 cup refried beans - 15.5 grams
    • 1 cup garbanzo beans (and hummus) - 14.5 grams
    • 1 cup pinto, kidney, black beans - 13-15 grams
    • 1 oz peanuts - 6.5 grams
    • 1 oz. cashews - 4.4 grams
    • 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
    • 1/4 cup (2 oz.) walnuts - 5 grams
    • 1 oz. pistachios - 5.8 grams
    • 2 tbsp almonds - 4 grams
    • Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
    • Soy Milk
    • Quinoa is versatile and delicious. 1 cup - 9 grams.
    • Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
    • Oatmeal - 1 cup = 6 grams.
    • Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.
  • CorlissaEats
    CorlissaEats Posts: 493 Member
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    :smile: I would add peanuts and other nuts, plus any dried bean/legume to that list.

    They are often high in calories (per portion) and carbs so just factor that into your daily macros.
  • MensEtSalvere2013
    MensEtSalvere2013 Posts: 230 Member
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    Excellent list! Thanks!
    A great list I found via food matters:

    • 1 avocado - 10 grams
    • 1 cup broccoli - 5 grams
    • 1 cup spinach - 5 grams
    • 2 cups cooked kale - 5 grams
    • 1 cup boiled peas - 9 grams
    • 1 cup cooked sweet potato - 5 grams
    • 1 cup soybeans - 28 grams (1 cup tempeh - 30 grams)
    • 1 cup lentils - 18 grams
    • 1 cup refried beans - 15.5 grams
    • 1 cup garbanzo beans (and hummus) - 14.5 grams
    • 1 cup pinto, kidney, black beans - 13-15 grams
    • 1 oz peanuts - 6.5 grams
    • 1 oz. cashews - 4.4 grams
    • 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
    • 1/4 cup (2 oz.) walnuts - 5 grams
    • 1 oz. pistachios - 5.8 grams
    • 2 tbsp almonds - 4 grams
    • Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
    • Soy Milk
    • Quinoa is versatile and delicious. 1 cup - 9 grams.
    • Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
    • Oatmeal - 1 cup = 6 grams.
    • Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.
  • MensEtSalvere2013
    MensEtSalvere2013 Posts: 230 Member
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    Thanks all!
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
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    Soy is probably one of the best plant based sources of protein. Some get concerned about the estrogens, but you should be ok in moderation.

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