Nowadays there is an increasing tendency to leave meat behind more often, and to opt for plant-based alternatives. You may also consider reducing or eliminating meat from your diet and opting for vegetarian options. You have to make sure that you still get all the important nutrients. For example, meat is one of the best-known sources of protein, which is an essential nutrient, especially for athletes. So how do you ensure that you get enough protein with a vegetarian diet? A number of vegetarian sources of protein will be discussed below.
Lentils can be seen as a superfood, because they contain almost as much protein as meat. An ideal energy source for vegetarians! In addition, lentils contain a lot of insoluble fiber, which is good for your digestion. It helps prevent constipation, a blocked feeling in the intestines.
Another superfood, because spirulina is one of the richest natural protein sources on earth. It consists of no less than 70% of proteins, while, for example, a steak consists of “only” 22 percent of proteins. In addition, this blue-green algae contains many vitamins, minerals and essential fatty acids. That is why spirulina can also be seen as a very versatile multivitamin.
Tempeh is the name for fermented cooked soybeans. It contains about 12 grams of protein per 100 grams. Tempeh tastes a bit nutty and contains more protein than tofu. Thanks to the fermentation process that tempeh has undergone, it is also easier to digest in the stomach.
You get about 9 grams of protein per 100 grams of black beans. A real source of protein! In addition, black beans are also full of fiber, potassium, folic acid, vitamin B6 and a whole range of phytonutrients.
Chickpeas are also a healthy source of protein. It’s very simple to make your own hummus (chickpea spread) and enjoy it any time of the day. For example as a sandwich filling, or as a delicious dip with your vegetables.
Despite being super small, these seeds are packed with nutrients, including protein. It is also a great source of alpha-linolenic acid, a plant-based omega-3 fatty acid.
Oat groats are a good source of protein. You get about 14 grams of protein per 100 grams, and an additional advantage compared to oatmeal is that the glycemic index is lower. This means that the oat groats do not cause a spike in your blood sugar level, or much less, and carbohydrates are broken down slowly. This allows you to enjoy a feeling of satiety for longer.