As a vegetarian it’s natural for me to think about how I can get plenty of protein through my everyday eating habits. But also none vegetarians could benefit from thinking about changing some of there protein intake contributers to other sources than meat – as there is lots of superfoods containing high levels of protein, and at the same time a huge amount of vitamins, antioxidants and other stuff with amazing health benefits!🙌
Meat, yes even chicken, contains cholesterol and saturated fat, which is bad for maintaining a healthy weight and can lead to diabetes, heart diseases and various types of cancer. Don’t get me wrong – I am not trying to say that eating meet sometimes is harming to your health, just that there is lots of other, much more healthier ways to get a high daily intake of protein.
Here is a list of 10 of my favourite foods, that is low on calories, contains high levels of protein, vitamin and antioxidants;
Contains 13 grams of protein per 100 gram.
Quinoa is gluten free, so it’s a great substitute for cuscus, rise and pasta. It’s high on fiber, zink and iron, which helps the body with digestion and keeping toxics out. I have made some amazing quinoa salads which are so easy. Try different vegetables ( whatever you may like), quinoa, and a dressing made from sesame oil, honey, chili and mint. YUM
Contains 8 grams of protein per 100 gram.
Tofu is also gluten free, low on calories and have a very high level of vitamin b. Can be used in practically anything you would use chicken or duck in otherwise. It just need the right amount of marinade and it can taste amazing.
3. chia seeds;
Contains 20 grams of protein per 100 gram
Chia seeds contains almost no calories, is high on fiber and magnesium, and then it’s loaded with antioxidants. It’s also high on omega-3 which is great for preventing inflammation and keeping skin beautiful and radiant.
Try making an overnight chia porridge; with just chia, almond milk and fresh vanilla. In the morning just top it with some fresh raspberries.
Contain 36 grams of protein per half a cup.
The protein amount in seitan is similar to that in beef! But it contains1/3 calories of beef – and no fat. Use it instead of beef in various recipes.
5. pumpkin seeds;
Contains 19 grams of protein per 100 gram.
Pumpkin seeds is my favourite protein source, and one of my favourite foods in general! It’s extremely high on antioxidants and minerals which is great for skin and hair! I put it on top of everything, especially porridge for breakfast, but you can also put it in salads, in bread or in your breakfast musli.
6. soya milk;
contains 3,3 grams of protein per 100 gram.
I know it doesn’t seem like that much protein, but if you change you regular use of dairy milk to soya milk, your quickly getting a lot more protein than you usually would have. Different from dairy milk soya milk reduces cholesterol, is lactose free and high on omega 3. I use it on my musli, when I eat that, and in coffees. Soya lattes <3
7. cottage cheese;
Contains 11 gram per 100 gram.
It’s really high on vitamin b and minerals. Fitness enthusiast love it as the protein is very slow-digested and therefor helps building muscles faster.
8. sun dried tomatoes;
Contains 14 grams of protein per 100.
I looove the taste of sun-dried tomatoes. They contain lots of antioxidants and is therefore protecting skin health. At the same time they are excellent for strengtening our immune system. In my book sun dried tomatoes can be used in pretty much anything – on pizza, pesto, bread, salads, burgers – you name it.
9. black beans;
Contains 6 grams of protein per 100 grams.
Black beans are good for maintaining a healthy digestion and is therefore said to be great for people trying to loose weight. At the same time they contain lots of minerals and fiber.
You can make an endless list of great dishes with black beans, humus, rice, wraps and salad.
Contains 21 grams of protein per 100 gram.
Almonds are probably one of the healthiest nuts. They are loaded with antioxidants and high on vitamin E. They prevent signs of aging and reduces blood suger levels.
Like pumpkin seeds they can be used on top of all kinds of breakfast. I also love using them when making banana pancakes – either inside or on top 😉
I hope some of you got inspired by the list, and on how to get lots of protein in healthy ways 😊 May you all have an amazing evening!