BY JOANNE BARRY COLON
Did you know that you can get your daily dose of protein from plant base foods and maintain lean muscle with a meatless food plan?
Research indicates that it is not only about how much protein you consume within the day as it is about having protein in every meal, especially breakfast. If you do not consume enough protein daily, you are at risk of fatigue, weakness or even muscle loss, which will cause your metabolism to slow down and put you at risk of gaining weight.
As a Certified Personal Trainer and nutrition coach, I recommend that clients decrease or eliminate red meats and fatty meats from their food plan to help decrease high blood pressure, cholesterol, diabetes, illness, disease and physical pain. I encourage clients to consume a serving of protein in every meal to help them maintain lean muscles and help their muscles recover after daily activities.
Below are eight plant base foods that rich in protein, and there are many more:
Broccoli—1 cup equals 2.6 grams of protein
Asparagus—1 cup equals 2.4 grams of protein
Black Beans—½ cup equals 7.6 grams of protein
Lentils—½ cup equals 9 grams of protein
Wild Rice—1 cup equals 6.5 grams of protein
Almonds—¼ cup equals 6 grams of protein
Spinach—½ cup equals 3 grams of protein
Avocado—½ avocado equals 2 grams of protein
Before starting this regimen, I recommend consulting with your physician and, for best results, working with a Certified Personal Trainer and nutrition coach. Email your questions to firstname.lastname@example.org. Redeem this article to receive a complimentary 30 minute nutrition coaching session or to learn how to calculate your daily required protein—for new or former clients only.