It’s not always easy to get enough protein if you follow a plant-based diet. And even some healthy-seeming protein powders aren’t really that great for you since they can be loaded with sugar, artificial sweeteners, or additives.
Here’s how to boost your protein intake without any artificial junk:
1. Add almond meal to oatmeal.
Super-healthy and endlessly customizable, oats are my go-to breakfast, especially in the cooler months. Add an extra 5 grams of protein by stirring a quarter-cup of ground almonds into your morning oatmeal as it cooks.
2. Trade in tofu for tempeh.
If you include soy in your diet, go for tempeh over tofu for a protein boost. Bonus: Because tempeh is fermented and less processed than tofu, it’s actually better for you anyway!
3. Swap out wheat and rice for quinoa.
Quinoa has a well-earned reputation as a protein powerhouse, with 8 grams of protein per cup. That’s significantly more than many other whole grains, including brown rice, which has just 5 grams of protein per cup.
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4. Use almond butter or spirulina in your smoothie.
Making your smoothie with 2 tablespoons of almond butter ups your protein intake by 7 grams and helps you get more minerals, like manganese, that help you digest and use that protein.
If you’re tired of almond butter, a tablespoon of spirulina will add 4 grams of protein, plus lots of iron and copper.
5. Choose higher-protein green veggies.
A cup of green peas, for example, has almost 9 grams of protein, while a cup of cooked spinach or collard greens has 5 grams. Roast a cup of Brussels sprouts, and you’ll take in 4 grams of protein.
6. Sprinkle hemp seeds over … everything.
Hemp seeds are a staple in my kitchen thanks to their mellow flavor and pleasant crunch. I sprinkle them on salads and cereal, bake them into muffins and breads, and even puree them into homemade salad dressings and hummus.
7. Power up pureed soups with almonds.
Pureed vegetable soups are a cool-weather detox staple — not to mention they’re delicious! I blend my soups with almonds to add creaminess and extra protein. Soak a cup of almonds in water overnight (or at least for a few hours) and add them to your soup just before blending.
This excerpt was republished with permission from mindbodygreen.com.
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