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Tiny Tummy Tips, Issue #65: Plant Protein Power! August 28, 2024 |
Plant Protein Power!Tiny Tummy Tips, Issue #65: Best Plant Proteins It seems “plant centered eating,” and vegetarian eating are more popular than ever these days! I'm often asked about how to meet protein goals when eating less chicken, fish or meat. So if you’re considering more plant forward eating, here’s a list of some PLANT based protein rich foods and their specific protein counts along with some sample menus.
Best Vegetarian ProteinsEggs: 6 grams protein in 1 whole egg or 6 grams of protein in 2 egg whites:• 3 eggs = 18 grams protein Greek yogurt: ~12-18 grams per 6-8 oz (the plain, unflavored will have a little more protein than flavored varieties) Cheese: Roughly 6-7 grams per oz (varies by cheese type) Pro Tip: I always suggest using cheese as “flavoring,” vs thinking of it as a regular protein contribution! Best Vegan ProteinsPlant Protein Shakes: Ready to drink or protein powders made from some combo of plant proteins (like pea, rice, etc.): 20-30 grams protein per serving. A couple of popular brands are Orgain and OWYN.Tofu (Extra Firm): ~ 9 grams protein per 3 oz: Note: You can find “High Protein Super Firm” tofu at Sprouts, Natural Grocer, or Whole Foods that’s 14 grams protein per 3oz. It’s great in the air fryer!! Tempeh: ~ 28 grams protein in 5 oz Seitan: ~25 grams protein in 1/2 cup Soy Milk: 7 grams protein per cup Edamame: 1/2 cup = 9 grams protein Beans (pinto, black, garbanzo, kidney, etc): ~ 12-15 grams protein per 1 cup Lentils: 1/2 c cooked = 12 grams protein Quinoa: 1 c cooked = 8 grams protein (also a source of carbohydrates) Cashews: 1 oz = 5 grams protein Peanuts: 40 peanuts = 7 grams protein Peanut Butter (no added sugar): 2 Tablespoons = 7 grams protein Powdered Peanut Butter: 2 Tablespoons = 5-6 grams protein Almond Butter: 2 Tablespoons = 7 grams protein Nutritional Yeast: 2 Tablespoons = 7 grams protein Chia Seeds: 2 Tablespoons = 4 grams protein Flax meal: 2 Tablespoons = 2.5 grams protein Hemp Hearts: 3 Tablespoons = 10g protein Note: Nuts, seeds, and nut butters may have protein, but they have MORE fat than protein. And while it’s “healthy fat”….it’s still fat! So…They’re high in calories. Pro Tip: Don’t rely on nuts, seeds, and nut butters TOO much for your protein count, or your calorie count will go up and up and up! Menu IdeasBreakfast• 1 egg + 4 egg whites, 1 oz cheese, and 2 Tablespoons nutritional yeast (+ veggies like spinach, mushrooms, and tomatoes): approximately 30 grams protein• 1 cup plain nonfat Greek yogurt, berries, 2 Tablespoons powdered peanut butter + 2 T chia seeds: ~26 grams protein
Snacks• Protein shake: 1 cup unsweetened soy milk + 1 serving protein powder: ~27 grams protein OR ready to drink protein shake like Orgain (20 grams protein) or OWYN (20 or 32 grams protein)• Apple with 2 Tablespoons almond butter and 4 oz Greek yogurt and 1/2 cup edamame:~ 22 grams protein Lunch/Dinner• 5 oz grilled tempeh with roasted veggies: ~28 grams protein• Salad with 3 oz air fried “high protein” tofu, 1/2 cup of beans, and 1 oz cashews: ~26 grams protein • 1/2 cup seitan over spaghetti squash with roasted onions, garlic, and no sugar-added tomato sauce, topped with a sprinkle of fresh parmesan and nutritional yeast: ~30 grams protein
So what are you going to try first?! Bon Apetit! Pay It ForwardTiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.If you like this e-zine, please do a friend (and me) a big favor and "pay it forward" by sending the link or posting on your social media. If you received this as a forward from a friend, and if you like what you read please subscribe by visiting tiny-tummy-tips.html Comments? Ideas? Feedback?I'd love to hear from you! Just reply to this e-zine and tell me what you think!See you in the next issue! In Health, Suzette Kroll, RDN |
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