With plant-based proteins it’s important to distinguish between incomplete or complete proteins. However, this isn’t as big of a deal as the media has put out there. Something we have learned in recent years is that our bodies are capable of using all sources of amino acids to form complete proteins.
In other words, eat a good variety of plant-based, whole foods that are protein-rich, and you will be equipped to build some serious muscle.
Something else to consider is how much protein something has for the amount of calories/weight is has.
For instance, chicken and other animal-based proteins are high in calories even though they contain a lot of protein.
Vegetarian food doesn’t usually have as much protein per se, but pound for pound it’s a more efficient source of protein.
Per calorie, broccoli has more protein than beef, which about 4.5 grams per 30 calories.
This is why it’s easier for vegetarian bodybuilders to build leaner looking physiques without the drastic swings in bodyweight like their meat-eating counterparts.
Here are four soy-free, vegan foods with more protein (per oz.) than chicken:
Hemp is a complete protein and rich in all essential amino acids. Per ounce it has 10 grams of protein, is high in fiber, and most of its calories come from beneficial proteins and omega 3 fatty acids. Hemp boosts energy thanks to high amounts of magnesium. Hemp protein powder works well in protein shakes, as I like to mix it with soy protein powder for a robust overall protein composition.
Spinach has about 5 grams of protein per cup at only 30 calories (approximately 50 percent protein). These leafy greens are a great source of folate, an important vitamin for women that contributes to reproductive health. It’s also a good source of iron and Vitamin C. Adding some spinach to your protein shake or veggie wrap is an easy way to pack in an extra 10 grams of protein.
As I mentioned earlier, per calorie, broccoli has more protein than cow (I mean beef). Broccoli is loaded with amino acids, fiber, and is one of the top foods linked to fighting cancer.
Check out this uber simple vegan parm-broccoli recipe that rocks.
VEGAN PARMESAN BROCCOLI
Broccoli contains more protein per calorie than steak.
This highly-nutritious vegetable (superfood) is loaded with fiber and vitamin C, and has disease-fighting compounds. However, this recipe will make you forget that you’re even eating vegetables.
Coconut oil, roasted pecans, vegan Parmesan cheese, and lemon juice when mixed together over roasted broccoli is a synergy of healthy food and flavor.
Make this for your non-vegetarian friends, I promise they’ll all love it.
- 4 cups of broccoli (about 2 big heads), chopped
- 1/3 cup vegan Parmesan cheese
- 1/4 cup roasted pecans, chopped
- 2 tbsp coconut oil
- 2 lemons, freshly squeezed
- 4 garlic gloves, thinly sliced
- 1 tsp black pepper, freshly ground
- 1-2 tsp flaky sea salt
- Place the chopped broccoli florets on a sheet pan large enough to hold them in a single layer. Add the garlic evenly on top of the broccoli and then drizzle melted coconut oil. Sprinkle with the sea salt and pepper.
- Bake for 20 to 25 minutes at 425 degrees, until some of the florets are lightly browned.
- After removing the broccoli from the oven, immediately toss with lemon juice, pecans, and vegan Parmesan cheese.
Almonds provide 8 grams of protein per 32 pieces. This and peanut butter are two of my preferred sources of heart-healthy fats and Vitamin E. I snack on these all day actually. They’re also a good source of calcium.
For more ideas on soy free high protein vegan, watch this video –What I Eat in a Day || HIGH PROTEIN, SOY FREE (Vegan)
Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
To find out more, visit the website at V3 Bodybuilding – Alkaline Diet for Bodybuilding