Q: I’m vegan and find it difficult to increase my protein intake to lose weight. Can you please recommend some low-carb, high-protein vegan options?
Broccoli: It has 4.5g of protein per 30 calories and is packed with amino acids and vitamin B6 – all great for you. Sauté it with some butter, squeeze in one lemon and add some toasted sesame seeds for extra calcium and iron.
Almonds: These are a great anytime-snack and packed with protein. There is 7g of protein per ounce and not only is it a great source of calcium and Vitamin E but is packed with healthy fats. Enjoy a handful instead of reaching for the candy jar for your afternoon cravings, or throw some nut butter into your banana smoothie for breakfast.
Spirulina: It has 65 per cent protein. In just 1 tsp you’ll get 4g of protein. It is great for reducing inflammation in the body. Note: It isn’t the tastiest of foods so to ensure you are getting the full benefits, throw it into your smoothies to mask the taste.
Spinach: This super food is made up of a whopping 51 per cent protein (around 5g per cup). It is also high in iron and Vitamin C. It can be enjoyed as a salad, sautéed or added to your early morning eggs if you’re looking to slim down.
Quinoa: This gluten-free healthy substitute for rice has 9g of protein per cup. Great in salads or even with cooked vegetables. Try making parathas or rotis with quinoa flour. It requires a bit of getting used to but if you’re into gluten-free eating it can really keep your wheat cravings away.
From the above, it is clear that it is a myth that we must fill our guts with meat to follow a high-protein lifestyle.
Rashi Chowdhary is a nutritionist, diabetes educator and creator of The Protein Bake Shop. Got a problem? Our fantastic panel of renowned experts is available to answer all your questions related to fashion, well-being, nutrition, finance and hypnotherapy. Email your queries to firstname.lastname@example.org.