Protein is a key nutrient and essential to human health. The body uses protein to build cells. Without sufficient protein our bodies would not be able to heal. Protein is used to build, and renew our bones, muscles, organs, and connective tissue. It is also essential for the regulation of insulin and glucose levels. Essentially it helps our body in the daily healing process.

Eating protein helps to keep hormone and enzyme levels normal. This process can prevent metabolic and endocrine disorders e.g. Diabetes. The liver, pancreas, and muscles are all areas of our body that can have serious problems without the proper intake of daily protein.

So how much daily protein do I need? (1 ounce equals approximately 28.3 grams)

• 56 grams per day for the average sedentary man.
• 46 grams per day for the average sedentary woman.

The following is a list of meatless protein items to consider in your daily consumption:

Seitan

Grams Of Protein:
75gr Per 100 Gr
Pros:
Low sodium & carbs, calcium, low in fat, high Iron
Cons:
Not gluten free

Lentils

Grams Of Protein:
26gr per 100gr

Pros:
High fiber, rich in minerals; Low in fat and sodium, cholesterol free, good source of iron, magnesium, and potassium.

Peanut Butter

Grams Of Protein:
25gr per 100gr

Pros:
High in potassium, magnesium and fiber & B-6.

Cons:
High in Fat

Hemp Seed

Grams Of Protein:
23gr per 100gr

Pros:
Anti-inflammatory effect

Black Beans

Grams Of Protein:
21gr per 100gr

Pros:
Recommended for those with diabetes because black beans help maintain healthy blood sugar levels. Black beans digest gradually, therefore you feel fuller longer.

Mushrooms

Grams Of Protein:
20gr per 100gr

Pros:
Rich in potassium & phosphorus.

Almonds

Grams Of Protein:
21gr per 100gr

Pros:
Rich in calcium, iron and potassium & high fiber.

Sunflower Seeds

Grams Of Protein:
21gr per 100gr

Pros:
Contains selenium, calcium, and can help bring down cholesterol.

Tempeh

19gr per 100gr

Pros:
Tempeh is made of soy, and provides cardiovascular benefits because of the fermentation process. Tempeh has been noted as having anti-cancer properties.

Quinoa

14gr per 100gr

Pros:
Rich in nutrients, contains all of the essential amino acids the body needs. Full of fiber, potassium, as well as other minerals.

Edamame

11gr per 100gr

Pros:
Healthy fats and nutrients as well as isoflavones

 

Other high protein foods but not limited to include: Kale, broccoli, spinach, avocado, milk, soy milk, yogurt, hummus, cottage cheese and eggs, (some are not appropriate for vegan diet)