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Plant-Based, High Protein Foods
Nov 2020
Chelsea Cobabe, Dietetics Major
Department of Nutrition and Dietetics
Everyone needs protein to build and repair their body. Meat is a great source of protein, but can often be a little expensive, hard to store, and takes a bit more preparation to cook if frozen or raw. Listed below are a few foods to keep your body fueled with the protein it needs without those worries!
Nuts
Nuts and nut butters work great as a fast way to get a little protein as well as some fat to keep you full. I also always have a huge stash of raw almonds for a quick snack.
Legumes
Legumes like beans and lentils are also one of the very best sources of plant-based protein. Plus, they are high in fiber and other nutrients. As a bonus they are usually fairly cheap, easy to add to meals, and both nuts and legumes often come conveniently packaged in cans with a long shelf life.
A few favorites that I like to always keep on hand are garbanzo beans, black beans, and peanut butter. It is best to pair both nuts and legumes with a grain because while legumes are rich in some amino acids, the building blocks of protein, they are not a complete protein source. For example, grab a tortilla to go with your beans or slather a piece of whole grain toast with peanut butter. Together these food pairings make a complete protein that contains all of the essential amino acids that your body needs.
Quinoa
Quinoa is a seed that has been gaining popularity in recent years, and to be honest all the hype is for good reason! Quinoa is an easy substitute for cereal grains like rice or even pasta and can be prepared the same way, but unlike cereal grains quinoa is actually a complete protein all on its own! My personal favorite way to eat it is to boil it until tender, just like you would with rice, and then drain and chill it in the refrigerator. Then when you need a healthy and protein rich meal or snack, toss it with your favorite dressing, some fresh fruits and vegetables and some cheese cubes for a tasty, healthy and brightly colored quinoa power bowl.
Protein-Packed Panang Curry
My meat-eater husband and his protein-loving gym pals absolutely love and request this meal all the time. It's a flavorful, protein-packed and filling recipe. This recipe also works for vegan diets! And, for dairy lovers, toss some cubes of Paneer cheese into the dish and they will absorb that wonderful curry flavor. Yum!
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