Proteins are made up of building blocks called Amino Acids. Aino Acids help to build and repair muscles and bones. They make Hormones and Enzymes and, they are an energy source. If you are low on proteins, you may notice difficulty with balance and your metabolism may slow down. Personally, with my vegan diet with seafood exceptions, it is difficult to get enough proteins in a day without giving it more thought and more snack and meal planning. One fact I just learned is that bones are not only made up of calcium but also protein. I am making a concerted effort to up my daily protein and to become more aware of where that protein is coming from. (Eggs, cottage cheese, Greek yogurt and milk are great sources for protein..but… I do not eat any of these. Game on to find the foods I do eat that have a good to great protein source. I have a few days under my belt ,with this effort, and I will say the huge advantage of more protein is less snacking and feeling more full with just 3 meals. I did have to add chicken into my diet as well. I feel like my balance isn’t what it used to be and I am anxious to see if more protein helps with this as well. Where are you in the world of protein? Do you eat more meat than beans and veggies. Can you get enough protein without meat or eggs or dairy? Personally, I can not get enough protein on a strict vegan diet without excessive carbs and calories and I’d have to be eating every hour. I am appreciating that I can get from one meal to the next without hounding the kitchen and grabbing on the fly. (It also takes me longer to chew a piece of chicken than to chew a spoonful of beans.. my meals take longer to eat..hmmmm). so much to think about and assess……..
HIGH PROTEIN FOODS
OATMEAL……………………………………..1 C……….. 10 g.
COTTAGE CHEESE………………………1/2 C. ……….12 g.
CHICKEN……………………………………4 oz. ………..25 g
BLACK BEANS…………………………….1/2 c. ………..7 g.
TUNA…………………………………………..3 oz. ……….33 g.
TOFU………………………………………….3 oz. …………9 g.
TURKEY………………………………………4 oz. ………..25 g.
TEMPEH……………………………………..3 oz. ………..16 g.
GREEK YOGURT…………………………..1 c. ………….20 g.
LENTILS……………………………………..1/2 c. ………..9 g.
MILK…………………………………………..1 c…………… 8 g.
QUINOA………………………………………1 c. ………….8 g.
CHICK PEAS………………………………..1 c. ………….15 g.
ALMONDS…………………………………..23……………. 6 g.
PARM CHEESE……………………………. 1 oz…………. 8 g.
SALMON………………………………………3.5 oz ……….20 g.