Best Plant-Based Protein Sources

I’m a meat eater. Just want to put that out there. I also think it’s important to know about plant-based protein sources as the quality of the meat we get these days, particularly in the US, is poor. It’s always best to choose organic, and grass-fed or natural feed, as opposed to mass-produced as the latter normally includes a mixture of added hormones to fatten them up, antibiotics and/or GMO feed – grains and corn. All of this makes the meat a far lesser quality than what we humans are meant to consume, they screw with our hormones and can lead to inflammation. When I’m in the US, I tend to stick to fish and plant-based proteins and organic eggs, unless I know the meat is organic. And by organic, I mean, real organic. Not ‘natural’ – no one seems to know what that even means! I’ve asked at so many restaurants and supermarkets and everyone seems to have a different understanding of it.

Back to animal-based protein. Since a plant-based, vegan, diet has been proven to slow ageing, lower blood pressure, normalise cholesterol, reverse inflammation and reduce the risk of heart disease, I think it’s worth taking a few notes from our fellow vegans. I think they’re onto something. That’s not to say I’m about to go vegan – I can’t imagine never having a fat juicy steak again, I just believe it’s worth consuming more protein from plants and eggs unless we know the meat is of the highest quality (never stop eating organic free range eggs, they’re truly amazing for testosterone, a great source of protein, high in omega-3s and nutrient-rich).

So, without further ado, here is a list of the top ten protein sources according to Greatist.com. Please ignore number 5 – soy. Soy is a phytoestrogen, meaning it’s a plant-derived oestrogen, and soy products have been proven to raise oestrogen levels in men and cause testosterone levels to plummet and for men to actually develop man boobs. Serve soy!

1. Quinoa

Protein: 8 grams per 1 cup serving, cooked

A food so healthy that NASA hopes we’ll grow it on interplanetary space flights, quinoa looks a lot like couscous, but it’s way more nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles .

Go-to recipes:

• Black Bean and Cilantro Quinoa-Stuffed Peppers
• Roasted Strawberry Quinoa Parfait
• Crispy Quinoa Fritters with Dill and Garlic Yogurt
• Chocolate Quinoa Cookie Cake

2. Buckwheat

Protein: 6 grams per 1 cup serving, cooked

Buckwheat is, in fact, not a type of wheat at all, but a relative of rhubarb. While the Japanese have turned the plant into funky noodles called soba, most cultures eat the seeds by either grinding them into flour (making a great base for gluten-free pancakes!) or cooking the hulled kernels, or “groats,” similarly to oatmeal. Buckwheat is crazy healthy: Some studies have shown that it may improve circulation, lower blood cholesterol and control blood glucose levels .

Go-to recipes:

• Buckwheat Chili
• Mushroom Buckwheat Risotto with Goat’s Curd
• Roasted Spiced Pumpkin with Toasted Buckwheat
• Soba Noodles with Peanut Dressing

3. Hempseed

Protein: 10 grams per 2 tablespoon serving

Chillax, bro, this hemp won’t get anyone stoned. This relative of the popular drug contains significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression without the need to get high!

Go-to recipes:

• Raw Pumpkin Hemp Seed Protein Bars
• Lemon Hemp Seed Cookies
• Gluten-Free Pizza with Hemp Seed Pesto
• Strawberry Blueberry Smoothie with Hemp Seeds

4. Chia

Protein: 4 grams per 2 tablespoon serving

No longer used to grow fur on boring clay animals, chia seeds arethe highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Chia is also a powerhouse of iron, calcium, zinc, and antioxidants, but the best thing about these little seeds is that they form a goopy gel when combined with milk or water. This makes them fantastic for making healthy puddings, thickening smoothies, or replacing eggs in vegan baking.

Go-to recipes:

• Coconut Chia Pudding
• Pear and Chia Whole Wheat Pancakes
• Chia Vegan Protein Muffins
• Spicy Roasted Cauliflower with Chia Seeds

7. Rice and Beans

Protein: 7 grams per 1 cup serving

One of the simplest, cheapest, and vegan-est meals in existence is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Put ‘em together, and whaddaya got? Protein contenton par with that of meat. Subbing lentils or chickpeas for beans produces the same effect. These meals are a great way to load up on protein and carbohydrates after an intense workout.

Go-to Recipes:

• Mango Salsa Black Beans and Coconut Rice
• Hot and Smoky New Orleans Red Beans and Rice
• Palestinian Lentils and Rice
• Indian Chickpea Stew with Brown Rice

11. Spirulina with Grains or Nuts

Protein: 4 grams per 1 tablespoon

Contrary to popular belief, this member of the algae family is not a complete protein, since it’s lacking in methionine and cysteine . All that’s needed to remedy this is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds (Check out the recipes below for more suggestions.).

Go-to recipes:

Raw Spirulina Energy Crunch Bars

Mixed Nutty Spirulina Smoothie

Spirulina Popcorn

Spirulina and Hemp Truffles

Read more on Greatist.com

If you go to the main website on Greatist.com, you’ll see I’ve ignored Soy, Quorn and anything with wheat. That’s because I don’t believe they’re healthy sources at all. Wheat has been proven to increase inflammation, gut problems in many people (IBS), reduce energy, increase fatigue and weight gain. I met someone in Mammoth last year who was 57 and had been grain-free for a year. He said he felt like a brand new man. He said he had more energy than ever before, his IBS which he had suffered from for 43 years disappeared, he could think more clearly and no longer suffered from “grain brain”, his joint inflammation and pain had gone and his eyesight got better! I don’t know a single person who has not experienced positive results from coming off grains. Nada. Sorry Greatist, but wheat isn’t the greatest!

There are of course, plenty of other sources of plant-based proteins, such as spinach, broccoli, kale, peas, artichoke, sweetcorn (the non-GMO kind) and more. See 27 more here.

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