In my last blog I talked about Calories, Macros and Carb cycling this week our focus is back on King Protein and creating protein packed meals.
Creating meals with plenty of plant protein is really more simple than we are led to believe, partly because we are led to believe we need more protein than we really do.
It’s all about ensuring diversity in the diet and combining foods to maximize your intake of essential amino acids, the building blocks of protein.
Plants contain pretty much all of the required 9 essential amino acids but in differing quantities, therefore combining foods will really help to ensure you’re hitting all the required nutrients.
Here’s a list of complete and complimentary protein sources:
Complete Plant Protein Sources
- Hempseed – Contains all essential amino acids but is on the low side in lysine.
- Chia – The same as hempseeds.
Complimentary – Grains and legumes:
- Black beans and rice
- Pasta and peas
- Whole wheat bread and peanut butter
- Bean soup and crackers
- Ezekial Bread
- Hummus and Pitta
Complimentary – Nuts and seeds plus legumes:
- Roasted nuts, seeds, and peanuts
- Hummus (chickpeas and tahini)
- Lentils and almonds
- Spirulina with Grains or Nuts
The temPLATE below is an awesome and easy to use system for portion controlling and ensuring nutrient diversity and density.
The 6 Steps
Below is my 6 step template to creating diverse and nutrient dense plant based meals, ensuring each meal contains a blend of proteins to ensure a more balanced profile of amino acids and plenty of other vitamins and minerals.
1. DON’T EAT TODAY WHAT YOU ATE YESTERDAY.
2. Choose a Protein Source – Beans, Legumes, Plant Protein Powder
3. Choose a Fat Source – Nuts, Seeds, Avocado, Olives, Oils (coconut oil and avocado oil to cook with and extra virgin olive oil, hemp and flax seed oil to add to dishes)
4. Choose a Carbohydrate Source – Starchy root vegetables, Grains and fruit.
5. Choose Between 1-4 Different Coloured Vegetables – The more colours the better!
6. Choose a Combination of Herbs and Spices.
You can see that it is a very simple approach but by following it you will ensure that your diet is both diverse and dense in amino acids, vitamins and minerals and as they say…
“Diversity is the Spice of Life!”
If you’d like to work with me as your online coach designing a nutrition and training program to suit your body type then email me at [email protected]
Next week I’ll discuss Sources of Plant Based Protein.