As creatives, we understand the power of nourishing our bodies to fuel our artistry. For those of us following a plant-based lifestyle, finding healthy sources of protein can be challenging. We’re here to reassure you that it’s entirely possible to achieve optimal protein intake from vegetarian and vegan sources. Let’s explore some delicious and nutritious plant-based protein sources that will help you rock your music and your health. 🎸🍴
🌿 Legumes: This family of protein gems includes beans, lentils, and chickpeas, providing an abundance of plant-based protein. One cup of black beans contains around 15 grams of protein, with lentils and chickpeas providing 18 and 14 grams per cup, respectively. Legumes are also rich in fibre, keeping you feeling full and satisfied. Add them to salads, soups, stews, or whip up a delicious hummus for a quick and easy protein boost.
🥦 Broccoli: This cruciferous vegetable is not only nutrient-dense but also contains protein. A single cup of broccoli florets contains around 2.6 grams of protein. It’s also an excellent source of vitamin C, folate, and fibre. Enjoy broccoli steamed, sautéed, roasted, or grilled as a side dish or blended into a creamy soup.
🍄 Mushrooms: An unexpected source of protein, mushrooms provide up to 3 grams of protein per cup. They’re also low in calories and high in vitamin D, a nutrient that’s essential for bone health. Add them to stir-fries, soups, or enjoy them as a savoury meat alternative in burgers and tacos.
🍲 Seitan: Also known as wheat meat or wheat gluten, is a plant-based protein powerhouse. It’s made from wheat gluten, providing an impressive 25 grams of protein per 3.5 ounces. Seitan is a versatile ingredient, taking on different flavours and textures depending on how it’s prepared. Enjoy seitan in stir-fries, stews, or grilled to perfection as a meat alternative.
🌾 Quinoa: This ancient grain packs a powerful nutritional punch – quinoa is a complete protein, providing all nine essential amino acids. One cup of cooked quinoa contains around 8 grams of protein, making it an ideal substitute for rice or pasta. Enjoy quinoa in salads, as a side dish, or in nourishing bowls for a complete protein boost.
🌰 Nuts and Seeds: These plant-based morsels are delicious, filling, and packed with protein. Almonds, pistachios, and cashews provide around 6-8 grams of protein per ¼ cup, while chia and hemp seeds provide 4-6 grams per tablespoon. Add nuts and seeds to salads, smoothies, or enjoy them as a snack for a plant-based protein boost.
As musicians, our bodies and minds are our most valuable instruments. Nourishing our artistry with plant-based protein is not only delicious but also a sustainable way to support our health and the environment. Don’t forget that eating a variety of plant-based foods is essential for optimal health, ensuring that you’re getting all the necessary nutrients to feel and perform your best.
Let’s embrace the power of plant-based protein, energizing our bodies and fuelling our creative passions. Remember, small changes in your diet can make a big difference in supporting your well-being and artistic potential. Together, we’ll create a symphony of wellness and music. 🌟🥦
Did you know that one of our co-founders, Rachel, is a plant-based nutrition coach and author of A Beginner’s Guide To Going Meatless and The Magic of Living Nutrition? If you’re interested in learning more about making the switch to a plant-based diet visit www.RJOWellness.com to learn more about her books and programs, or contact her directly.
