As a vegan I always get asked where do you get proteins. I decided to create this post to help those that are thinking to take a step farther and include more cruelty-free options on their meals, or learn a little bit more of nutrition. I have been vegetarian for 8 years and went vegan more than 2 years ago, and could not be happier!
At the beginning I didn't know how to start or how to follow a balance diet, including all the nutrients and vitamins that I needed. But it is easier than you think!
Before sharing some of the vegan recipes I'm creating for you, I wanted to create this post and share all the ingredients that you can add to every meal to increase the protein intake and how to combine them in order to have all the essential amino acids.
The average recommended intake of protein is 42 grams a day, but don't worry about it, just make sure to include a wide variety of ingredients. Here are some of the proteins you will find.
Soya beans are one the few vegetable proteins that has all the essential amino acids. You can buy soya beans, to cook them, just leave a few hours on water and then boil them for half an hour.
It does not have lisina, make sure to combine them with green peas
They are high in proteins but is missing metionine, add seeds or cereals.
It is very high on lisina, you can eat it with brown pasta or rice.
As you know, it is one the vegetables with higher proteins.
It has all the amino acids and it high in Omega 3, which is great for vegans, as it can be difficult to find.
To obtain all the proteins add some nuts or beans.
You will get all the proteins mixing them with cereals or potatoes.
They are high on metionine, if you add some nuts it will be perfect!
You will have a full meal by adding tofu and brown pasta.
It contain up to 23% of all the proteins you need, and it has all the amino acids you need. It is perfect if you mix quinoa with some veggies and nuts!
It is also high on lisina, add some cereals like rice, brown pasta or bread.
You always need to combine it with beans or other seeds like sesame.
They are very high on proteins. There are some studies that say they may contain all the proteins! Make sure to eat a few every day.
Hope you liked the post and helps you to introduce more cruelty-free proteins on your diet!