Your Complete Guide to a Plant Based Protein Diet

Hello Ziddis! Haven’t we all heard so many mixed opinions about protein? There was an era when it was said that people who don’t eat non-veg can not build muscles easily. Now we are in an all-inclusive fitness era that promotes sticking to your dietary preferences and still building the body of your dreams. On that note, let’s take a look at what plant based protein diet bring to the table.

Why Should We Choose Plant Based Protein?

Plant based diets have gained so much popularity and owing to their holistic benefits, they have become widely accepted. So here is why you should choose it:

• It is healthier with less to no allergic reactions or side effects.
• It helps in weight management
• It reduces the risk of heart disease by reducing your cholesterol levels
• It helps in insulin management
• It improves your digestive function
• It has a lower carbon footprint in comparison to non-veg protein options.
• It is better for the environment and cruelty-free.
• Everyone can have it irrespective of their dietary restrictions

Best Vegan Protein Sources

Vegetarian protein is a big umbrella. Narrowing it down and catering to everyone’s keeping in mind the lactose intolerant individuals too, there are vegan proteins. There is a protein in a lot of veg foods but some of the best vegan protein sources are:

• Legumes Family: Lentils, chickpeas, and black beans are rich in protein and fibre.
• The anti-dairy: Soy products like soy milk, tofu, tempeh and edamame may sound high end but they are great vegan protein sources while making gourmet food.
• Grains and Staples: Quinoa, oats, brown rice, and peas are very rich sources of vegan protein. They make up a lot of supplements too

Plant Based Protein Sources

Some would still ask if plant-based protein sources give enough protein. So here is a table for you to understand how much protein each of the plant sources has per 100 gm

As a metric of comparison, 1 egg gives you 6 grams of protein. So the plant based protein sources are not extremely behind on the point table.

High Protein Vegan Breakfast

Breakfast is the most important meal of the day and what better way to start your day with some healthy, protein-packed breakfast? To top it up if it is a high-protein vegan breakfast, you can reach your health goals faster. Here are some ideas to start your day with high protein vegan breakfast:

1. Oats Pancakes:

• Mix oats flour with water to make it semi-runny
• Add some cinnamon to add more flavour.
• Cook in a pan and serve as is or with honey, fruits, maple syrup or cream.

2. Tofu Bhurji:

• Crumble firm tofu and sauté with spices.
• You can add veggies to this or just garnish with some coriander.
• You can serve it with whole grain bread toasted nicely.

3. Chia Pudding:

• Add some chia seeds, some almond milk and some honey or maple syrup in a small jar.
• Keep it in the fridge overnight.
• Top it up with some chopped fruits, crushed nuts and seeds.

Plant Based Protein Foods

It is the easiest to find and make plant based protein foods using the ingredients we easily get in our homes. Looking some some ideas? Check these outs:

Quinoa Salad with Chickpeas:

• Toss cooked quinoa with chickpeas, cherry tomatoes, cucumbers, and a lemon-tahini dressing.
• Perfect for a high-protein lunch.

Vegetable Stir-Fry with Tempeh:

• Sauté tempeh cubes with soy sauce, garlic, and your favourite veggies.
• Serve over brown rice or whole-grain noodles.

Besan Chila:

• Take some besan, and mix it up with water to make a semi-runny consistency of the paste.
• You can add vegetables of your choice
• Fry it on a pan
• Serve it with ketchup

These recipes are super easy and quick. You can have these every day and keep switching up what you add for more variety.

Vegetarian Protein Supplements

If you are still looking for help to complete your daily protein quota, try incorporating vegetarian protein supplements like protein powders into your diet. You could have these at the start of the day, during your workout or as a pre or post-workout shake. Whey is not the only vegetarian protein in the market. Whey is highly available but other vegetarian protein supplements are also just as effective. Here are some popular options and their benefits:

• Pea Protein: It is rich in BCAA and helps in muscle growth and repair.
• Brown Rice Protein: It is high in essential amino acids and helps in tissue repair. 
• Soy Protein: It is a complete protein that is packed with all the nine essential amino acids and it is great for overall health and well-being along with building muscles.
• Hemp Protein: It is packed with omega-3 fatty acids making it good for your heart health.

Takeaway

Switching to plant protein is a healthy and sustainable choice. With a variety of vegan protein sources, delicious meals, and careful planning, you can easily meet your nutritional needs. The best part? You’re contributing to both your health and the planet. Start small, experiment with recipes, and enjoy the journey toward a wholesome, plant-powered lifestyle!