World Meat Free Day, which fell on June 12 this year, was meant to encourage people to give up meat not forever, but for just one day. It is an effort to show everyone how easy it is to eat less meat, or none at all.
Fitness fans, however, may be concerned that a vegetarian diet won’t provide them with the protein and nutrients they need. Here are some great protein sources to fuel your workout, all veggie-friendly.
Although not an option for vegans, vegetarian-friendly eggs are a great source of protein and contain a wide range of essential vitamins and minerals, including vitamin D, which is hard to get from non-meat sources. One egg also contains around 6g of protein depending on its size, making eggs a great choice for a filling breakfast or post-workout meal, according to Jennifer Lawrence’s trainer Dalton Wong.
Click the link for a recipe for Bengali egg curry.
Pulses such as chickpeas, dried beans such as kidney and fava beans, lentils, and dried, split or black-eyed peas have been growing in popularity recently, especially after the UN declared 2016 the International Year Of The Pulse. Made up of about 20% to 25% of protein by weight, pulses are an excellent source of plant-based protein, as well as a great source of fibre, and are high in amino acids.
Click the link for a recipe for Harira.
Trainer David Kirsch recommends soy-based tofu and tempeh for vegetarian post-workout protein. Not only does tofu contain around 8g of protein per 100g and tempeh 19g, but with their firmer texture and a variety of cooking methods both can act a meat substitute in meals.
Click the link for a recipe for Sichuan-style shimeji and tofu stir-fry.
Nuts are a rich source of protein and make a great on-the-go snack. Although they are high in fat, trainer David Kirsch believes as long as you use portion control, everyone should include nuts in their diets, thanks to their heart-healthy fats, high fibre and antioxidant content.
Kirsch loves almonds for their fibre and vitamin E content but also walnuts, pistachio nuts, pine nuts, cashews, brazil nuts and hazelnuts.
Click the link for a recipe for salty-sweet peanut porridge.
Like nuts, seeds are also a great source of protein, as well as many other vitamin, minerals and nutrients. Sunflower, sesame, pumpkin, hemp and flax all make a great addition to smoothies, soups and salads to help you meet your protein needs. Or why not try making a chia seed pudding for breakfast or to replace dessert?
Click the link for a recipe for chia seed pudding.
– AFP Relaxnews/Recipes from Star2.com