Look at ways of including more plant protein in your diet. Give Quinoa a go, add some spinach and seeds to your shake.
Protein rich foods keep you fuller for longer. Think in terms of both plant based protein as well as animal protein. Aim for min of 20g protein per meal, usually higher with the main meal.
Why Plant Protein?
1. Low in saturated fat.
2. Alkaline-forming.
3. Easy to digest.
How?
Herbalife shakes for breakfast and lunch are a very tasty and nutritious way to increase your intake of plant protein. Also snacks such as Herbalife protein bars, soy beans and soup.
What about your main meal, here are some options:
Guidelines: 1/2 vegetable or salad, 1/4 protein, 1/4 carbs.
1. Quinoa 5.5g protein per half cup
While it tastes like a grain, quinoa is actually a seed. It’s a high protein alternative to rice or pasta, served alone or over vegetables and greens. This gluten-free alternative to couscous or bulgur is a complete plant-based protein. Quinoa only takes 15 to 20 minutes to prepare and actually freezes very well. Serve it hot or cold as a base for a stir-fry or salad or as a hot side to a meal.
2. Lentils: 9 g Protein per half cup
Delicious, nutritious and super easy to prepare. Red, green and yellow lentils are all excellent sources of protein, fibre and iron. Depending on how you choose to flavour them, they can transport your taste buds around the globe to the Middle East, India or the Mediterranean. See Tomato and Lentil, spiced soup recipe.
3. Beans – All beans are high in protein, soybeans contain the largest amounts of protein with 14g protein per half cup. Other beans (Black, Kidney, Mung, Pinto) 7-8 g per half cup. Use in in chili and soups, on salads or over rice with vegetables
4. Nuts – almonds, walnuts, hazelnuts, brazil nuts offer high amounts of protein, fibre, vitamins and minerals and are easy to incorporate into a snack or meal. Toss them chopped or whole into your favourite salad.
5. Hemp seeds – 16g Protein / 3 Tbsp
Though tiny, hemp seeds are a source of complete protein, containing all 10 essential amino acids. With a creamy, nutty taste, these seeds are also high in plant-based omega-3 fatty acids. Add hemp seeds to salads, vegetables, rice and smoothies.
