The best sources of vegetable proteins

Obtaining proteins without resorting to dairy or meat can help you stay slim and healthy.

Proteins are broken down in the body as amino acids that promote cell growth and repair. Another benefit of proteins is that they take longer to digest, so you’ll feel fuller for longer with fewer calories without wanting to peck.

Meat is one of the main sources of protein. However, it is not the only way to obtain it. That is why we present 14 sources of vegetable protein, as well as tips on how to add them to your diet.

Before viewing them, note that women should get around 46 g of protein per day, while men 56 g
1. Green peas
Legumes are a good source of vegetarian protein. One cup of green peas contains 7.9 g of vegetable protein, about the same as a cup of milk.

guisantes

If you do not like them, you can add them in a pesto sauce by mixing them with toasted pine nuts, fresh mint, olive oil and Parmesan.
2. Quinoa
Most cereals contain a small amount of protein. However, it should be noted its high presence in quinoa with more than 8 g per cup. In addition, it is the protein source par excellence because it includes the nine essential amino acids that the body needs for growth and repair, but can not produce by itself.

quinoa-2

You have no excuse not to include quinoa in your diet since it is very versatile. You can make salads, sauté them with vegetables, add sugar and eat them with fruits like breakfast, etc.

3. Nuts
A part of protein, they contain healthy fats. So, adding nuts to your diet is very important.

Almonds, cashews and pistachios, for example, contain 160 calories and 5 or 6 grams of protein per fruit. Choose varieties that are raw or dry toasted. Also, choose the brand with as few ingredients as possible, only nuts and maybe salt. On the other hand, avoid those that have hydrogenated oils or a lot of added sugar.

4. Beans
There are many varieties of beans. A common characteristic is its high amount of vegetable protein. Two cups of beans contain approximately 26 g.

5. Chickpeas
With only half a cup of chickpeas, you will get 7.3 g of vegetable protein. In addition, they are very beneficial because of their high fiber content and low calories.

You can add them in salads, make mashed chickpeas, make hummus …

garbanzos
If you are vegan or vegetarian, these are some of the sources that you can use to have a balanced diet considering proteins.

Thanks for reading

see you soon

Ney

Salad after training; rich in proteins

If you are always looking for recipes to serve a good meal after training you should expect that recipe is easy to prepare, rich in micro and macronutrients and is low in carbohydrates and delicious. Here we have the perfect recipe for you.

The recipe that is presented below is just an idea because, you can make it to your liking, for example if you do not like tomatoes you can add peppers, if you can not get shiitake mushrooms in the supermarket you can add simple mushrooms.

Ingredients:
-Lettuce (any type of lettuce)
-Cherry tomatoes (it’s important and richer that they’re sweet)
-Dry tomatoes
-Red onion and Shiitake mushrooms (can be simple mushrooms)
-Sunflower seeds and pine nuts (you can replace the pine nuts with another type of nut)
-White vinegar, olive oil for the sauce
-Salt and pepper to taste.
Preparation:
The first thing you have to do is wash the salad and place it in a salad bowl.
Then heat a small skillet to toast the pine nuts and sunflower seeds over low heat.
Meanwhile, heat another pan and add a little olive oil. While it is hot wash the mushrooms, cut the onions into strips and the dried tomatoes into small pieces. Put everything in the pan with the heated oil. Redo it briefly until the ingredients are soft. You can also wait a little longer until the onions are slightly caramelized. That will give your salad a sweeter taste.
Cut the cherry tomatoes and toss them in the pan with the mushrooms and onions. Move it and turn off the pan.
Remove the pine nuts from the fire when they have a well-toasted color to your liking.
Now add the contents of the pans to the lettuce in your salad bowl and move everything.
And you can serve it or prepare a vinaigrette sauce with vinegar and olive oil. Simply add a little mustard, salt and pepper, vinegar and olive oil and mix with a fork.

Thanks for reading

see you soon

Ney