Wellness Connection

Alicia Marie

How Do I Get Enough Protein on a Plant-Based Diet?

2 Comments

How Do I Get Enough Protein?

The big secret here is that vegetables have protein too. Most of us have heard that nuts, legumes, beans and rice contain protein. Well, so does kale!

Here is a screen shot from nutritiondata.com illustrating that one cup of chopped up kale contains two grams of protein.

Screen Shot 2014-12-29 at 5.33.16 PM

One cup of kale makes a pretty small salad. Most of us should be striving to eat more vegetables. If you eat a hearty big salad with or for your dinner you can rack up quite a bit of protein in the salad alone. Let’s say your salad is three cups of chopped up kale. It would look about this size:

Alicia Marie Wellness Blog

 

The kale alone in that salad makes up six grams of protein..but really, who is just going to eat kale, right? Let’s add a medium sized carrot. That’s one gram of protein. If you throw in half of a sweet red pepper that’s another gram of protein.

So far that’s eight grams of protein…but let’s make it wild. I love avocado in my salad. If you throw in half an avocado—that’s two more grams of protein. I like nuts in my salad too so dump in a quarter of a cup of pecans. That adds another two and a half more grams of protein.

Already your salad alone is now a total of 12.5 grams of protein. Is your mind blown?

I like anyone get tired of salads sometimes, adding nutritional yeast to your salad is a great way to spice things up. It has a cheesy, nutty flavor and can be used on anything just like cheese. A serving of Nutritional yeast is one tablespoon at only 20 calories with three grams of protein, B-vitamins and folic acid.

Voila! Your salad is 15.5 grams of protein. If you take anything away from this—remember even vegetables have protein.  l

Avocado Lemon Kale Salad

Delicious & Simple Avocado Kale Salad. Simply mix up avocado, lemon juice, montreal seasoning, and sliced apple with kale.  https://aliciamariere.wordpress.com/

Ingredients

4 Cups of Kale

1 Avocado

1 Apple

Lemon Juice from Fresh Lemond

Steak Seasoning

 

Directions

1. Mash up an avocado and mix into kale. (I found it easiest to use my hands.)

2. Cut up an apple and mix into the avocado and kale.

3. Sprinkle montreal steak seasoning over kale.

4. Squeeze lemon juice over kale and mix salad again.

 

Seriously delicious and so simple! Enjoy 🙂

Alicia Marie Health Blog

Author: Alicia Marie

Avid runner, lover of sunshine, adventurer, big dreamer, beginner vegan.

2 thoughts on “How Do I Get Enough Protein on a Plant-Based Diet?

  1. Isn’t it amazing how people believe that only meat has protein? That’s why “cut out all carbs” (or fats, proteins) diets don’t work. Almost every food breaks up into all three of these categories. Well done, blessings and a Happy New Year!

    • It is amazing!! Thank you so much for your kind words and apologies for my delayed response. I stopped by your blog as well and couldn’t agree more that “a true diet plan is a lifelong one.” Happy Spring!

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