36 Ways to Fulfill Your Protein Needs While Losing Weight

Over the last 10 years as a personal trainer, my personal training clients have been searching for other ways to integrate protein into their weight loss diets without adding more animal products.

While there are many ways to do this, you should be mindful of your true protein needs. Unfortunately, plant-based foods are incomplete proteins and don't provide the essential amino acids that meat and dairy offer. Nevertheless, you can combine a number of plants to meet your essential protein quota.

Here is a list of non-animal proteins that you should include in your diet to help you reach your weight loss and personal training goals. I've also included several combinations to find the nutritional balance you're looking for.

Legumes:

Beans (Black, Broad, Kidney, Lima, Mung, Navy, Pea, and Soy)
Black-eyed peas (Cow-peas)
Chickpeas (Garbanzos)
Lentils
Peanuts
Peas

Seeds:

Pumpkin
Seed sprouts (Alfalfa seed, Lentils, Mung beans, Peas, and Soybeans)
Sesame
Squash
Sunflower

Nuts:

Almonds
Brazil nuts
Cashews
Coconut
Filberts (Hazelnuts)
Macadamia
Peanuts
Pecans
Pine nuts
Pistachio
Walnuts

More plant-based foods to consider:

Quinoa
Buckwheat
Hempseed
Chia
Spirulina (with nuts)

Combination sample 1 for a meal: Nuts and seeds plus legumes

-Roasted nuts, seeds and peanuts
-Lentils and almonds (Lentil soup with a serving of almonds on the side)
-Bean curd with sesame seeds
-Hummus (chickpea and sesame paste)
-Bean soup with sesame meal
-Trail mix with toasted soybeans and pumpkin seeds

Combination sample 2 for a meal: Corn plus legumes

-Pinto beans in a corn tortilla
-Tortillas with refried beans
-Roasted corn and butternut squash


Article Credit:
36 Ways to Fulfill Your Protein Needs While Losing Weight
Foods vegetarians can include in their diet to help them reach their nutrition and weight loss goals.